Skip to Videos All | Week 15 | Week 14 | Week 13 | Week 12 | Week 11 | Week 10 | Week 9 | Week 8 | Week 7 | Week 6 | Week 5 | Week 4 | Week 3 | Week 2 | Week 1 | Week 13, • 20/05/2026 Friday | Warm-up D Warm-up D30s Arm Circles30s Scapular Push-ups30s Plank Shoulder Taps30s Jumping Jacks Week 13, • 20/05/2026 Week 13 | Workout 3 | Home Version For Time (13 Mins Cap)Complete 3 full rounds of the circuit as fast as possible:50x Cushion Punches20x Windmills50x Air Punches20x Floor-to-ceiling Reaches50x Squat Punches Week 13, • 20/05/2026 Week 13 | Workout 3 | Gym Version For Time (13 Mins Cap)Complete 3 full rounds of the circuit as fast as possible:30x Lateral Shuffles10x DB Windmills30x Plank Heel Taps10x MB Slams30x Alt. DB Snatches Week 13, • 19/05/2026 Wednesday | Warm-up B Warm-up B30s Pogo Jumps30s Easy Broad Jumps30s Arm Circles30s Jumping Jacks Week 13, • 19/05/2026 Week 13 | Workout 2 | Home Version Tabata (15 Mins)Perform 40 seconds of work followed by 20 seconds of rest.Rotate through exercises A, B, and C in order for the full 15 Mins.A: Tempo Front-foot Elevated LungesB: Tempo Single-leg Glute BridgesC: Bodyweight Squats (3s Pause) Week 13, • 19/05/2026 Week 13 | Workout 2 | Gym Version Tabata (15 Mins)Perform 40 seconds of work followed by 20 seconds of rest.Rotate through exercises A, B, and C in order for the full 15 Mins.A: Glute-bias Step-upsB: Tempo Good MorningsC: Tempo Front Squats Week 13, • 17/05/2026 Monday | Warm-up A Warm-up A30s Jumping Jacks30s Butt Kicks30s Fast Air Squats30s Mountain Climbers (Slow) Week 13, • 17/05/2026 Week 13 | Workout 1 | Home Version 12-Minute AMRAPAs many rounds as possible.10x Jup Squats10x Air Slams10x Push-ups (or Knee Push-ups).Scaling & SafetyGeneral Regressions: Swap jumps for Box Squats or Air Squats. Use a bench for push-ups to reduce intensity.Pregnancy (Trimester 2 & 3): Swap jumps for Power Marching. Use a bench for push-ups so you are not flat on the floor. Always use the Talk Test.Postpartum: If you experience leaking or pressure, remove all jumping. Focus on breathing quality over speed. Week 13, • 17/05/2026 Week 13 | Workout 1 | Gym Version 12-Minute AMRAPAs many rounds as possible.10x DB Thrusters10x Med Ball Slams10x Push-ups (or Knee Push-ups).
