A1Chair![Chair-supported mini squat exercise illustration]()
Illustration coming soonChair-supported mini squat
Chair-supported mini squat
3 × 6–10 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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HOME PROPS45 MIN12 EXERCISESLEVEL 1HOME
Chair-Based Strength · Practice 01
HW45-101 · Practice 01
Keep the session seated or securely supported. Alternate lower- and upper-body tasks, reserve balance for modest effort, and avoid any need to get down to the floor.
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
A2Chair + water bottles![Seated water-bottle overhead press exercise illustration]()
Illustration coming soonSeated water-bottle overhead press
Seated water-bottle overhead press
3 × 6–10 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
B1Chair / counter![Supported single-leg hinge exercise illustration]()
Illustration coming soonSupported single-leg hinge
Supported single-leg hinge
3 × 3–5 reps / side
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
B2Towel![Standing self-resisted towel row exercise illustration]()
Illustration coming soonStanding self-resisted towel row
Standing self-resisted towel row
3 × 6–10 controlled reps
Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture.
C1Chair![Chair-supported split squat exercise illustration]()
Illustration coming soonChair-supported split squat
Chair-supported split squat
3 × 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
C2Bodyweight![Standing W shoulder-blade control exercise illustration]()
Illustration coming soonStanding W shoulder-blade control
Standing W shoulder-blade control
3 × 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
D1Stable chair![Seated toe raise exercise illustration]()
Illustration coming soonSeated toe raise
Seated toe raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
D2Chair + water bottles![Seated water-bottle curl exercise illustration]()
Illustration coming soonSeated water-bottle curl
Seated water-bottle curl
3 × 6–10 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.
E1Chair / wall nearby![Supported tandem stance exercise illustration]()
Illustration coming soonSupported tandem stance
Supported tandem stance
3 × 20–30 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
E2Towel![Towel hand-to-hand chest squeeze exercise illustration]()
Illustration coming soonTowel hand-to-hand chest squeeze
Towel hand-to-hand chest squeeze
3 × 20–30 s hold
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
F1Stable chair![Seated alternating march exercise illustration]()
Illustration coming soonSeated alternating march
Seated alternating march
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.
F2Chair![Seated figure-four hip stretch exercise illustration]()
Illustration coming soonSeated figure-four hip stretch
Seated figure-four hip stretch
3 × 3–5 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
Coaching & session plan
HW45-101 · Chair-Based Strength · Practice 0101 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
Chair-supported mini squat · 6–10 controlled reps
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
A2
Seated water-bottle overhead press · 6–10 controlled reps
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
Supported single-leg hinge · 3–5 reps / side
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. 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: Wall-target hip hinge
B2
Standing self-resisted towel row · 6–10 controlled reps
Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
C1
Chair-supported split squat · 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. 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: Chair sit-to-stand
C2
Standing W shoulder-blade control · 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. 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.
D1
Seated toe raise · 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair-supported calf raise
D2
Seated water-bottle curl · 6–10 controlled reps
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.
E1
Supported tandem stance · 20–30 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Breathe continuously and release before straining.
Easier: Supported semi-tandem stance
E2
Towel hand-to-hand chest squeeze · 20–30 s hold
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Breathe continuously and release before straining.
Easier: Wall push-up
F1
Seated alternating march · 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.
F2
Seated figure-four hip stretch · 3–5 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. 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: reduce range, resistance or work time.
Before you start
Equipment: Chair; Chair + water bottles; Chair / counter; Towel; Stable chair; Chair / wall nearby
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.