Tabata (15 Mins)
Perform 40 seconds of work followed by 20 seconds of rest.
Rotate through exercises A, B, and C in order for the full 15 Mins.

• A: Tempo Front-foot Elevated Lunges

• B: Tempo Single-leg Glute Bridges

• C: Bodyweight Squats (3s Pause)

Your goal here is strict control and consistency. Because we are utilising a longer 40-second work window alongside intentional tempos and pauses, focus on high movement quality rather than rushing for a massive rep count.

Scaling & Safety

• General Regressions: For Front-foot Elevated Lunges, remove the elevation and perform standard Reverse Lunges flat on the floor. For Single-leg Glute Bridges, switch to standard two-leg Glute Bridges. Replace Step-ups with bodyweight Box Squats if balance or knee stability is an issue.

• Pregnancy (Trimester 2 & 3): Swap Single-leg Glute Bridges for standing hip hinges or Kettlebell Good Mornings with a very light weight to avoid lying flat on your back. Use a stable bench or wall for balance during Step-ups or Lunges. Avoid deep squat depths if experiencing pelvic girdle pain.

• Postpartum: Prioritise your breathing cadence over the timer. Exhale completely on the effort phase of every rep (as you drive up from the lunge, squat, or bridge) to manage intra-abdominal pressure safely. Drop all external weights if you feel any internal pressure or leaking.