Circuit (15 mins. Time Cap)
Complete 3 full rounds for time, moving with slow control.

• 20x Dead Bugs (Total reps)

• 20x Bicycle Crunches (Total reps)

• 20x Plank Shoulder Taps (Total reps)

• 20x Side Plank Dips (Total reps)

Your score is the total time taken to complete all 3 rounds. If you do not finish within the 13 minutes window, your score is 13:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Move slowly on Dead Bugs and Bicycle Crunches to keep your movement under control. Do Plank Shoulder Taps and Side Plank Dips from your knees to make them way easier on your core and protect your lower back from sagging.

• Pregnancy (Trimester 2 & 3): To keep your belly safe from straining, peaking, or bulging, do not do floor planks or lying abdominal exercises. Swap out Dead Bugs, Bicycle Crunches, and Side Plank Dips for standing side taps or standing bird-dogs so you are not lying flat on your back or twisting. Elevate your hands on a sturdy bench or wall for Plank Shoulder Taps to clear your bump safely, and make sure you can talk comfortably without gasping for air.

• Postpartum: Shifting your weight during Plank Shoulder Taps or dipping your hips during Side Plank Dips can challenge a recovering midline. Move to your knees or elevate your hands if you notice any belly straining or bulging. Take a break if you feel any leaking or a heavy dragging feeling down below, and execute a clear exhale on the toughest part of every single move.