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FRI · OCT 16

BODYWEIGHT CIRCUIT

Controlled effort around 6/10 with at least 3 clean reps in reserve. Three lower-body rounds, then three midline rounds. Stay on the floor throughout midline; no bonus work. Complete the prescribed rounds, then rest. No bonus reps, rounds, hold time or jumps. Keep hands unloaded and breathe normally. Listed times are estimates including rest, water and setup. Start each station when ready; take the full prescribed hold and rest.

40 minutes estimated7 blocks+125 WORKOUT XP
01

Prep

6-minute budget · 5 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. One guided pass. Start each movement when ready, complete its full prescribed dose, then recover. The listed duration is a planned budget, not a whole-prep deadline.

  1. Easy flat walk120 seconds

    Comfortable conversational pace, effort 2–3/10. No faster finish. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Hands-free ankle rocker8 reps each side

    Heel grounded; small comfortable knee travel in a stable stance. Tempo: about 2 seconds per rep. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Bodyweight squat6 reps

    Controlled familiar range; arms relaxed. Tempo: 2 seconds down / 1 up. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Alternating reverse lunge4 TOTAL alternating reps · 2 each leg

    Step back under control to a stable comfortable depth, then return tall. Alternate legs, both feet grounded in the split position. No knee-to-floor target or hand support. Tempo: about 2 seconds down / 1 return. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  5. Easy march30 seconds

    March comfortably with relaxed arms. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

02

Water + protected setup

1-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup60 seconds

    Recover and change position safely. Take longer if needed; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

03

Lower-body circuit

12-minute budget · 12 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. 3 rounds. Each station has a 60-second work-and-rest allowance. Complete the prescribed work once, then rest; the next station starts when ready.

  1. Bodyweight squat8 reps

    Controlled familiar range; arms relaxed. Tempo: 2 seconds down / 1 up. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Alternating reverse lunge6 TOTAL alternating reps · 3 each leg

    Step back under control to a stable comfortable depth, then return tall. Alternate legs, both feet grounded in the split position. No knee-to-floor target or hand support. Tempo: about 2 seconds down / 1 return. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Tall quick march40 seconds

    One foot always grounded, comfortable knee height and relaxed arms. No step target. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Recover60 seconds

    Rest and breathe; no added exercise. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

04

Water + protected setup

2-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup120 seconds

    Recover and change position safely. Take longer if needed; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

05

Midline circuit

12-minute budget · 12 prescribed stations · Complete the prescribed dose, then rest until the next station. No extra rounds. 3 rounds. Each station has a 60-second work-and-rest allowance. Complete the prescribed work once, then rest; the next station starts when ready.

  1. Reverse crunch10 reps

    Curl the pelvis a little toward the ribs without leg swing or pressing the hands down. Tempo: 1 curl / 1 pause / 1 lower. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Bicycle crunch20 TOTAL alternating reps

    Turn the ribs slowly without pulling the head. Each individual side change counts once, not a pair. Tempo: about 2 seconds per side change. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Prone W raise8 reps

    Lie face down with bent arms in a W. Gently lift the arms a few centimeters, pause and lower. Keep neck comfortable and trunk quiet; no forearm or hand push. A folded towel may support the forehead. Tempo: 1 lift / 1 pause / 1 lower. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Hollow hold20 seconds

    Use the familiar coached lever and arm position. Breathe normally; stop before the back arches. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

06

Water + protected setup

1-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline.

  1. Water + protected setup60 seconds

    Recover and change position safely. Take longer if needed; the next exercise waits until ready. No exercise is added. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

07

Reset

6-minute budget · one guided pass · Start each side deliberately. Safe position changes take priority; no hard overall deadline. Includes 60 seconds of protected position changes.

  1. Standing split-stance hip-flexor stretch30 seconds each side

    Short stable stance, ribs stacked; gently tuck the pelvis. No kneeling or hand balance. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  2. Seated hamstring stretch30 seconds each side

    Soften the knee and hinge gently with a long spine. No hand pulling or forced range. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  3. Supine figure-four stretch30 seconds each side

    Foot rests across the opposite thigh in a familiar hands-free position; no hand pull. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  4. Supine bent-knee rotation30 seconds each side

    Small comfortable rotation with arms relaxed; no levering or hand pressure. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

  5. Supine relaxed breathing60 seconds

    Breathe normally in a comfortable position. No breath holding. Keep hands unloaded; no hand, fist or forearm pressure for support. Use safe hands-free floor entry and exit. Stop if form, balance or symptoms change; record actual work without make-up reps.

INFOGRAPHIC WORKOUT SHEET

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BODYWEIGHT CIRCUIT infographic workout sheet