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 Lateral Lunges (Total reps)

• 10x Hand-release Push-ups / Knee Push-ups

• 15x Cushion Punches (Kneeling) (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 High Knees, move to a controlled marching rhythm if your heart rate spikes too high. Shorten your depth on Lateral Lunges if your hips feel tight, and perform Hand-release Push-ups / Knee Push-ups or Cushion Punches (Kneeling) from your knees to protect your lower back positioning.

• Pregnancy (Trimester 2 & 3): Widen your stance on Lateral Lunges to allow clear path room for your bump. Do not perform your push-ups on the floor; put your hands up on a sturdy bench or wall for Hand-release Push-ups / Knee Push-ups to keep your belly safe from straining. Change High Knees to a steady power march and swap Cushion Punches (Kneeling) for a wide standing base to remain comfortable and well-balanced. Always use the talk test to monitor your breathing comfort.

• Postpartum: Focus on pelvic floor connection and basic breath stability. Breathe out smoothly on the toughest part of each move, especially when driving out of the side footprint on Lateral Lunges or pushing away from the floor on Hand-release Push-ups / Knee Push-ups. If you notice any leaking, pressure, or a heavy dragging feeling down below, you can switch to lower impact variations or rest as needed. Ensure your ribs stay knit during your repetitions to protect your midline.