AMRAP (12 mins.)
Complete as many rounds as possible in 12 minutes.

• 10x Burpees

• 10x Jump Squats

• 10x Lateral Shuffles (Floor Touch) (Total reps)

Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round before the 12 minutes buzzer sounds. So if you completed 5 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 4x of the last, your final score would be: 5 & 24.

Scaling & Safety

• General Regressions: Swap Burpees for low-impact sprawls to manage your energy. Switch Jump Squats to regular bodyweight air squats if your knees ache from jumping.

• Pregnancy (Trimester 2 & 3): Cut out all jumping to protect your pelvis. Change Jump Squats to steady air squats with a wide stance to make room for your bump. Elevate your hands on a stable bench or wall for Burpees so you are not flat on your stomach, and utilise the talk test to monitor your breathing comfort.

• Postpartum: Jumping can place heavy pressure on a recovering pelvic floor. If you notice any leaking or a heavy dragging feeling down below, switch Jump Squats to smooth air squats and step your feet back one at a time on Burpees. Remember to exhale on the toughest part of every single move.