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
- Working sets 18
The session
| 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 |
Coaching notes
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.
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