EMOM (12 mins.)
Every minute on the minute.

Complete the designated reps within that minute window, then rest for the remainder of the minute. At the start of the next minute, switch to the next exercise. Repeat this loop for 12 minutes total (3 full rounds).

• Min. 1: 14x Frog Pumps

• Min. 2: 14x Commando Planks (Total reps)

• Min. 3: 14x Flutter Kicks

• Min. 4: 14x Russian Twists (Cushion) (Total reps)

There is no score for this workout. The goal is to choose a pace that leaves you with 15 to 20 seconds of rest at the end of every minute. Move with precision and control.

Scaling & Safety

• General Regressions: For Frog Pumps, do not force the range of motion if your hips feel tight. Do Commando Planks from your knees to shorten the strain on your core, and switch Flutter Kicks to dead bugs if your lower back arches. Move slowly on Russian Twists (Cushion) to keep your body steady.

• 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 Frog Pumps for standing glute squeezes. Put your hands up on a sturdy bench or wall for Commando Planks to reduce core pressure, and try swapping Flutter Kicks and Russian Twists (Cushion) for standing bird-dogs or standing side crunches to give your bump plenty of room. Always utilise the talk test to monitor your breathing comfort.

• Postpartum: Focus on gently lifting your pelvic floor and pulling your belly in every time you breathe out, especially when switching hands during Commando Planks or rotating on Russian Twists (Cushion). If your belly strains, peaks, or bulges during Flutter Kicks, try swapping to supported dead bugs to manage the pressure safely. Take a break if you feel any leaking or a heavy dragging feeling down below.