EMOM (12 mins.)
Every minute on the minute.

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 minutes total (3 full rounds).

• 20x High Knees (Total reps)

• 12x DB Forward Lunges (Total reps)

• 10x DB Floor Press

• 15x Kneeling MB Slams

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 your weights on DB Forward Lunges and DB Floor Press if your coordination breaks down under accumulated local fatigue. You can switch to a low-impact power march instead of High Knees if your joints ache, and drop the ball weight on Kneeling MB Slams to protect your spinal alignment.

• Pregnancy (Trimester 2 & 3): Widen your footing on Kneeling MB Slams to clear your bump safely and avoid any potential impact with your torso. Do not lie flat on your back for DB Floor Press as it can make you feel lightheaded or dizzy; use an inclined bench instead. Keep your stride short and careful on DB Forward Lunges, and ensure you can talk comfortably throughout the movements.

• Postpartum: Nail your breathing rhythm by executing a clear, relaxed exhale on the most physically demanding phase of every single repetition, like driving overhead during Kneeling MB Slams, pressing the dumbbells on DB Floor Press, or pushing back from a lunge on DB Forward Lunges. If you experience any feelings of internal leaking or dragging, feel free to switch to lighter weights to protect your recovering abs and pelvic floor complexes safely.