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 Air Squats (Tempo)

• Min. 2: 12x Chair Tricep Dips

• Min. 3: 12x Glute Bridges

• Min. 4: 12x Plank Toe-touches (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 (Tempo), do not go as deep if your knees or hips ache. If your shoulders feel unstable during Chair Tricep Dips, shorten the range of motion. Perform Plank Toe-touches from your knees or touch your knees instead of your toes to keep your body steady.

• Pregnancy (Trimester 2 & 3): Take a wider stance on Air Squats (Tempo) to give your bump plenty of room. Try swapping Chair Tricep Dips for standing wall pushes if your shoulders feel strained. Widen your feet and put your hands on an elevated bench for Plank Toe-touches to clear your bump safely, and make sure you can talk comfortably without gasping for air.

• Postpartum: Focus on gently lifting your pelvic floor and pulling your belly in every time you breathe out, especially when standing up from Air Squats (Tempo), pressing up from Chair Tricep Dips, or reaching back during Plank Toe-touches. If your pelvis feels unstable during Glute Bridges, keep the movement small and controlled.