Tabata (12 mins)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes.

• A: Bodyweight Windmills

• B: Floor-to-Ceiling Explosive Reach

Your goal here is consistency rather than a high score. Try to keep your rep count exactly the same for every 20-second window.

If you manage 8x woodchoppers in your first round, your challenge is to still be hitting 8x in your very last round.

Scaling & Safety

• General Regressions: Reduce the depth of the reach if your back feels tight. Slow down the rotational movements.

• Pregnancy (Trimester 2 & 3): Swap Woodchoppers for Standing Side Crunches if coning occurs. Keep movements smooth.

• Postpartum: Ensure you exhale on the effort phase (the lift or the rotation).