WORKOUT

Body Weight 6

A 10-exercise bodyweight circuit with warm-up and cool-down. No equipment needed, perfect for on-duty use at the station.

No equipment
Body Weight HIIT
WARM-UP
# Exercise Dosage Progression Modification
01 Wrist Rocking Warm Up 8 positions, 3 rocks each — Hands on wall or together
02 Plank Thoracic Rotation x 10 B Progress range of motion On knees or forearm
03 Deep Squat Overhead Reach x 10 B — Sit on low block, back to wall
04 Prone Swimmers x 20 BUE — Standing, face to wall
01 Wrist Rocking Warm Up

8 positions, 3 rocks each

Modification Hands on wall or together
02 Plank Thoracic Rotation

x 10 B

Progression Progress range of motion
Modification On knees or forearm
03 Deep Squat Overhead Reach

x 10 B

Modification Sit on low block, back to wall
04 Prone Swimmers

x 20 BUE

Modification Standing, face to wall
MAIN WORKOUT
# Exercise Dosage Progression Modification
01 Bear Crawl Bird Dog 2x15 B Add hold with UE/LE ext Tap UE or LE, regular bird dog
02 Squat Jump 2x10 Add isometric hold Let foot rest
03 Spiderman Push Up 2x15 Resistance band at foot, deficit Raise leg prior to let down
04 Back and Forth Lunges 2x10 BLE Split jump Decrease range, UE for balance
05 Reverse Plank 1m x 3 Add UE/LE tap, weight Hand position, bend knees
06 L Sit Leg Lifts 2x15 Keep legs up and pulse Prop back on forearms, V sit
07 Sumo Squat to Lateral Lunge 2x10 B Stay down between lunges Stand up between lunge squat
08 Airplanes 2x10 BLE Trunk parallel to floor Hold for balance
09 Plank Top x3 BUE Top arm extended Both arms down
10 Wall Squat Row 1m x 2 Add band raise Rest intermittently
01 Bear Crawl Bird Dog

2x15 B

Progression Add hold with UE/LE ext
Modification Tap UE or LE, regular bird dog
02 Squat Jump

2x10

Progression Add isometric hold
Modification Let foot rest
03 Spiderman Push Up

2x15

Progression Resistance band at foot, deficit
Modification Raise leg prior to let down
04 Back and Forth Lunges

2x10 BLE

Progression Split jump
Modification Decrease range, UE for balance
05 Reverse Plank

1m x 3

Progression Add UE/LE tap, weight
Modification Hand position, bend knees
06 L Sit Leg Lifts

2x15

Progression Keep legs up and pulse
Modification Prop back on forearms, V sit
07 Sumo Squat to Lateral Lunge

2x10 B

Progression Stay down between lunges
Modification Stand up between lunge squat
08 Airplanes

2x10 BLE

Progression Trunk parallel to floor
Modification Hold for balance
09 Plank Top

x3 BUE

Progression Top arm extended
Modification Both arms down
10 Wall Squat Row

1m x 2

Progression Add band raise
Modification Rest intermittently
COOL DOWN
# Exercise Dosage Progression Modification
01 Happy Baby 1m — Support foot on wall
02 Bretzel Stretch 2m B — Use straps as needed
03 Child's Pose 30s x 2 Progress range of motion Seated rolling ball forward
04 Prone Press Up 20s x 4 — Prop on elbows
05 Thoracic Rainbow x 10 BUE — Limit range of motion
01 Happy Baby

1m

Modification Support foot on wall
02 Bretzel Stretch

2m B

Modification Use straps as needed
03 Child's Pose

30s x 2

Progression Progress range of motion
Modification Seated rolling ball forward
04 Prone Press Up

20s x 4

Modification Prop on elbows
05 Thoracic Rainbow

x 10 BUE

Modification Limit range of motion

Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.

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