12 min. Alt. EMOM (every minute on the minute)

Set a timer for 12 minutes. And every minute on the minute, complete:

• Min 1: 8 Goblet Squats (3-sec pause at bottom)

• Min 2: 40-sec Plank on Medicine Ball.

Scaling & Safety

• General Regressions: Plank Shoulder Taps instead of static hold. Standard Air Squats without the pause if needed.

• Pregnancy (Trimester 2 & 3): Swap Plank for Standing Pallof Presses if doming occurs. Use a bench for planks to reduce angle.

• Postpartum: Focus on core engagement and pelvic floor lift during the squat pause