21-15-9 (14 mins.)

Complete 3 rounds for time. Do 21 reps of every movement, then 15, then 9, moving with slow control. Rest whenever you need to, but keep the clock running.

• 21-15-9 Plank Superman Alternates (total)

• 21-15-9 Reverse Crunches

• 21-15-9 Mountain Climbers (total)

• 21-15-9 Bicycle Crunches (total)

• 21-15-9 Glute Bridges

Your score is your finish time. If the 14 minutes are up first, note which movement you reached in your final round. For the “total” movements, every reach or step counts as one rep, so the odd rep goes on whichever side you choose.

Scaling & Safety

• Make it easier: Drop to 15-12-9, or slow the Mountain Climbers to a walk-in. Rest whenever your lower back or neck tires, and breathe out on every effort.

• Modify for pregnancy: Swap the planks and Mountain Climbers for hands-and-knees bird-dogs. Do Bicycle Crunches propped on a bench or the sofa with your head above your hips. Swap Reverse Crunches for side-lying leg lifts. Do Glute Bridges with your upper back raised on pillows. Keep the effort at a level where you could hold a conversation.

• Adapt for postpartum: Breathe out through each effort, with a gentle pelvic floor lift, and keep your hips level. If you notice any leaking, heaviness or doming, swap the Mountain Climbers for slow marching planks. Rebuild the pace gradually.