A1Mat / floor![Kneeling push-up exercise illustration]()
Illustration coming soonKneeling push-up
Kneeling push-up
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.
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HOME PROPS45 MIN12 EXERCISESLEVEL 1HOME
Upper Body with Leg Recovery · Practice 03
HW45-153 · Practice 03
Interleave pressing, rowing and upper-body accessory work with lower-body or trunk roles. Use light-to-moderate household resistance and leave repetitions in reserve.
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![Chair-touch squat exercise illustration]()
Illustration coming soonChair-touch squat
Chair-touch squat
3 × 6–10 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
B1Water bottles![Water-bottle bent-over row exercise illustration]()
Illustration coming soonWater-bottle bent-over row
Water-bottle bent-over row
3 × 6–10 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually.
B2Bodyweight![Staggered-stance hip hinge exercise illustration]()
Illustration coming soonStaggered-stance hip hinge
Staggered-stance hip hinge
3 × 6–10 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
C1Chair + 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.
C2Floor / mat![Glute bridge exercise illustration]()
Illustration coming soonGlute bridge
Glute bridge
3 × 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
D1Towel![Towel outward-rotation hold exercise illustration]()
Illustration coming soonTowel outward-rotation hold
Towel outward-rotation hold
3 × 20–30 s hold
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
D2Wall![Wall-supported toe raise exercise illustration]()
Illustration coming soonWall-supported toe raise
Wall-supported toe raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
E1Water bottles![Water-bottle biceps curl exercise illustration]()
Illustration coming soonWater-bottle biceps curl
Water-bottle biceps curl
3 × 6–10 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.
E2Mat / floor![Dead-bug heel tap exercise illustration]()
Illustration coming soonDead-bug heel tap
Dead-bug heel tap
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.
F1Water bottles![Water-bottle farmer march exercise illustration]()
Illustration coming soonWater-bottle farmer march
Water-bottle farmer 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.
F2Bodyweight![Cross-body shoulder stretch exercise illustration]()
Illustration coming soonCross-body shoulder stretch
Cross-body shoulder stretch
3 × 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase.
Coaching & session plan
HW45-153 · Upper Body with Leg Recovery · Practice 0301 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: 3–5/10 on control work; no maximal efforts. 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
Kneeling push-up · 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 about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
A2
Chair-touch 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
B1
Water-bottle bent-over row · 6–10 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually. 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: Self-resisted one-arm row
B2
Staggered-stance hip hinge · 6–10 controlled reps
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
C1
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
C2
Glute bridge · 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge hold
D1
Towel outward-rotation 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
D2
Wall-supported 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
E1
Water-bottle biceps 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.
E2
Dead-bug heel tap · 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: reduce range, resistance or work time.
F1
Water-bottle farmer 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. Use capped, non-glass bottles; match loads when two bottles are used. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
F2
Cross-body shoulder stretch · 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase. Comfortable range only; alternate sides or split the work window evenly.
Easier: reduce range, resistance or work time.
Before you start
Equipment: Mat / floor; Chair; Water bottles; Chair + water bottles; Floor / mat; Towel; Wall
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.