Ladder (13 mins)
Start with 2 reps of each movement. Every time you finish a round, add 2 more reps to each exercise (2, 4, 6, 8, etc.) until the timer hits 13 minutes.

• Curtsey Lunges (Total reps)

• Cushion Punches (Kneeling)

Your score is the total number of reps you completed across all rounds.

If you finished the round of 12 and got 4 reps into the round of 14, your score is the sum of (2+4+6+8+10+12) + 4.

Scaling & Safety

• General Regressions: Perform Static Lunges if balance is an issue. Shadow box standing if kneeling is uncomfortable.

• Pregnancy (Trimester 2 & 3): Hold a chair for balance during lunges. Perform punches standing instead of kneeling.

• Postpartum: Focus on a strong core brace before starting each set of punches.