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

• A: Cushion Punches (Kneeling)

• B: Squat Hold Shadow Boxing (Sprints)

Scaling & Safety

• General Regressions: Perform punches standing if kneeling is uncomfortable. Slow the pace to maintain form.

• Pregnancy (Trimester 2 & 3): Stand with a wide, stable base for shadow boxing.

• Postpartum: Focus on rhythmic breathing and avoid holding your breath during fast intervals.