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.
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 |
x 10 B
Progression Progress range of motion
Modification On knees or forearm
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 |
2x15 B
Progression Add hold with UE/LE ext
Modification Tap UE or LE, regular bird dog
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
2x15
Progression Keep legs up and pulse
Modification Prop back on forearms, V sit
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
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
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
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.