EMOM (12 Mins)
Every minute on the minute (EMOM).
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 Mins total (3 full rounds).

• Min. 1: 12x Air Squats (with pause)

• Min. 2: 10x Hand-release Push-ups / Knee Push-ups

• Min. 3: 15x Air Slams

• Min. 4: 12x Plank Shoulder Taps (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 Air Squats (with pause), reduce the depth of the squat or remove the pause if you experience any knee or hip discomfort. Modify Hand-release Push-ups to standard Knee Push-ups if lifting your hands at the bottom causes your lower back to sag. Execute Plank Shoulder Taps from a strong kneeling plank position to build baseline stability.

• Pregnancy (Trimester 2 & 3): Take a slightly wider stance during Air Squats (with pause) to accommodate your bump comfortably. Do not perform floor push-ups or floor planks; elevate your hands onto a sturdy box, bench, or wall for both your Push-ups and Plank Shoulder Taps to safely prevent abdominal coning.

• Postpartum: Focus on an active pelvic floor lift and deep core contraction on the exhale phase of every single rep (as you drive out of the bottom of the squat, press away from the floor, or switch hands during the shoulder taps). If you notice any visible doming along the midline during Plank Shoulder Taps, elevate your hands onto a chair or sofa immediately to manage internal pressure safely.