Move First — Low-Impact Density Circuit
Two three-move rounds, no jumping and nothing but a wall or counter for the incline push-up. Sit squat, incline push-up, mountain climbers, then reverse lunge, glute bridge, side bridge. ~45 min, rest between rounds is the progression lever.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Sit Squats Half-depth squat at a brisk but controlled pace. No jump, no bouncing out of the bottom — feet stay planted the whole set. 3 × 15 · rest 15s | 3 | 15 | 15s |
| 02 | Incline Push-Up Use the same surface height you use on Full-Body A so the two sessions stay comparable week to week. 3 × 10 · rest 15s | 3 | 10 | 15s |
| 03 | Mountain Climbers Steady alternating knee drives, hips level. This is the round's breathing piece — pace it so you could still speak a short sentence. 3 × 30s · rest 1:30 | 3 | 30s | 1:30 |
| 04 | Bodyweight Reverse Lunge Reps per side. Step back rather than forward to keep the load off the front knee. 3 × 10 · rest 15s | 3 | 10 | 15s |
| 05 | Butt Lift Bridge Feet flat, ribs down. Drive the hips up with the glutes and pause 1 s at the top — no low-back arch. 3 × 15 · rest 15s | 3 | 15 | 15s |
| 06 | Side Bridge Hold per side. Drop to a knee-supported side bridge if the hips sag before the time is up. 3 × 25s · rest 1:30 | 3 | 25s | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Density is the progression: hold reps, shorten between-round rest as weeks advance. Rest 15 s or less inside a group, 90 s between rounds in week 1. Round count comes from the week instructions, not this template — add a fourth set of every movement in weeks 4-5, two in week 6. Sit squat is a half-depth speed squat, no jump; its in-app instruction says 5-10 reps — ignore that, the set target governs. Mountain climbers are paced, not sprinted — if the hips pike, march the knees in.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Move First — Low-Impact Density Circuit template?
Density is the progression: hold reps, shorten between-round rest as weeks advance. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Move First — Low-Impact Density Circuit, and how long does it take?
Move First — Low-Impact Density Circuit runs 6 movements and about 18 working sets, roughly 45 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Low-Impact Density Circuit version different?
Move First — Low-Impact Density Circuit is the low-impact density circuit cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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