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. Repeat for 12 minutes total.

• Min. 1: 12x DB Goblet Squat (Tempo)

• Min. 2: 12x DB Overhead Press

• Min. 3: 12x DB Hip Thrust

• Min. 4: 12x Plank Toe Touches (Total reps)

There is no score for this workout. The goal is to select weights and variations that allow you to move with perfect mechanical form while leaving you with 15 to 20 seconds of rest at the end of every minute.

Scaling & Safety

• General Regressions: Lighten the weight on DB Goblet Squat (Tempo) or DB Overhead Press if your form breaks down. Perform Plank Toe Touches with your hands elevated on a stable bench to take pressure off your core.

• Pregnancy (Trimester 2 & 3): Widen your feet on DB Goblet Squat (Tempo) to clear your bump. Keep your weights light on DB Overhead Press to prevent your lower back from arching, and stay off the floor by elevating your hands on a bench for Plank Toe Touches to keep your belly safe from straining or bulging. Keep your pace at a level where you can still chat easily.

• Postpartum: Regulate your internal core pressure by exhaling hard on the absolute toughest part of every single rep, like driving out of the bottom of the squat on DB Goblet Squat (Tempo), pressing the dumbbells up on DB Overhead Press, or driving your hips up on DB Hip Thrust. Reduce the weights if you notice any leaking or dragging feelings down below.