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TRAINERSEYEHW45-071 · 45 MIN
TRAINERSEYEMove with precision · live with confidence
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HOME PROPS45 MIN12 EXERCISESLEVEL 2HOME

Low-Impact Home Conditioning

HW45-071 · Precision · HW45-71

Build steady, submaximal movement capacity without using intensity or speed as the only measure of progress.

1Prepare5 min
→
26 pairs × 6 min3 rounds
→
3Recover4 min
45:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.

Your exercises

Alternate each pair (A1/A2 … F1/F2) for 3 rounds · one exercise starts every minute · up to 40 s work, rest for the unused time

A1Bodyweight
Illustration coming soonSide step-touch

Side step-touch

3 × 20–30 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.

Locomotion / conditioning
A2Water bottles
Illustration coming soonWater-bottle overhead press

Water-bottle overhead press

3 × 5–8 reps · 4 s / rep

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.

Pushing strength
B1Bodyweight
Illustration coming soonBodyweight squat

Bodyweight squat

3 × 5–8 reps · 4 s / rep

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
B2Towel
Illustration coming soonTowel pull-apart hold

Towel pull-apart hold

3 × 20–30 s hold

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.

Shoulder / scapular control
C1Bodyweight
Illustration coming soonStanding hip hinge

Standing hip hinge

3 × 5–8 reps · 4 s / rep

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.

Hip-hinge strength
C2Floor or mat
Illustration coming soonHollow-body tuck hold

Hollow-body tuck hold

3 × 20–30 s hold

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
D1Bodyweight
Illustration coming soonAlternating standing knee drive

Alternating standing knee drive

3 × 20–30 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.

Locomotion / conditioning
D2Floor or mat
Illustration coming soonSingle-leg glute bridge

Single-leg glute bridge

3 × 3–5 reps / side

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
E1Wall
Illustration coming soonWall push-up

Wall push-up

3 × 5–8 reps · 4 s / rep

Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows.

Pushing strength
E2Mat / floor
Illustration coming soonDead-bug opposite arm and leg reach

Dead-bug opposite arm and leg reach

3 × 3–5 reps / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
F1Water bottles
Illustration coming soonWater-bottle hammer curl

Water-bottle hammer curl

3 × 5–8 reps · 4 s / rep

Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.

Arm / grip capacity
F2Water bottles
Illustration coming soonLight water-bottle triceps kickback

Light water-bottle triceps kickback

3 × 5–8 reps · 4 s / rep

Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.

Arm / grip capacity

Coaching & session plan

HW45-071 · Low-Impact Home Conditioning

01 Prepare · 00:00–05:00

  • Easy march / walk · 60 sBegin slowly; check the route and breathing.
  • Comfortable shoulder circles · 60 sUse small, unforced arm movements.
  • Unloaded hinge rehearsal · 60 sMove the hips back with soft knees.
  • Supported squat / step rehearsal · 60 sUse a comfortable depth or low step.
  • First-pair rehearsal · 60 sRehearse easier versions of the first two stations; no loaded or maximal efforts.

Readiness comes before the clock. Take extra preparation or pause whenever needed.

02 Main work · 05:00–41:00

Six consecutive pairs, A1/A2 through F1/F2. Repeat each pair three times. Each minute holds up to 40 s work and at least 20 s recovery or transition.

Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 36 station exposures, not 36 maximal strength sets.

03 Scale & progress

Use the easier option named on the exercise card, shorten the lever or range, and stop the work early. Pause the clock when additional recovery or setup time is needed.

Repeat this selection until the target can be completed with stable technique on two occasions. Then change one variable only: range, repetitions within the time cap, or modest resistance. Never progress just to fill the timer.

04 Recover · 41:00–45:00

  • Ease the pace · 60 sEasy walk or march.
  • Comfortable upper-body movement · 60 sRelax the shoulders and arms.
  • Comfortable lower-body movement · 60 sChoose gentle ankle or hip movement, without forcing range.
  • Settle and record · 60 sLet breathing settle; note how the session felt.

Exercise cues, sides & easier options

A1
Side step-touch · 20–30 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.

Easier: reduce range, resistance or work time.

A2
Water-bottle overhead press · 5–8 reps · 4 s / rep

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall push-up

B1
Bodyweight squat · 5–8 reps · 4 s / rep

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

B2
Towel pull-apart hold · 20–30 s hold

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Breathe continuously and release before straining.

Easier: Standing W shoulder-blade control

C1
Standing hip hinge · 5–8 reps · 4 s / rep

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall-target hip hinge

C2
Hollow-body tuck hold · 20–30 s hold

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Breathe continuously and release before straining.

Easier: Dead-bug heel tap

D1
Alternating standing knee drive · 20–30 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.

Easier: reduce range, resistance or work time.

D2
Single-leg glute bridge · 3–5 reps / side

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Glute bridge

E1
Wall push-up · 5–8 reps · 4 s / rep

Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall shoulder-blade push-up

E2
Dead-bug opposite arm and leg reach · 3–5 reps / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Dead-bug heel tap

F1
Water-bottle hammer curl · 5–8 reps · 4 s / rep

Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: reduce range, resistance or work time.

F2
Light water-bottle triceps kickback · 5–8 reps · 4 s / rep

Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: reduce range, resistance or work time.

Before you start

Equipment: Water bottles; Towel; Floor or mat; Wall; Mat / floor

Inspect supports and clear the floor. Chairs, steps and benches must not tip or slide. No improvised doorframe anchors, glass weights or unverified hanging supports.

Choose a controllable range and modest effort. Stop for sharp pain, dizziness, chest discomfort or unusual breathlessness.

Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.