For Time (13 mins. Time Cap)
Complete 5 full rounds of the circuit as fast as possible.

• 10x Broad Jumps

• 15x Frog Pumps

• 10x Diamond Push-ups

• 20x Bicycle Crunches (Total reps)

Your score is the total time taken to complete all 5 rounds. If you do not complete all repetitions before the 13 minutes buzzer sounds, your score is 13:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Switch Broad Jumps to controlled forward steps if jumping bothers your joints. You can perform Diamond Push-ups from your knees or elevate your hands on a stable chair to make the pattern more manageable.

• Pregnancy (Trimester 2 & 3): To keep your belly safe from straining or bulging, try swapping Bicycle Crunches and floor glute movements like Frog Pumps for standing side steps or sitting pelvic tilts. Elevate your hands on a sturdy wall or table for Diamond Push-ups to stay in a comfortable upright position, and perform gentle stepping instead of Broad Jumps to protect your balance. Always use the talk test to monitor your exertion.

• Postpartum: Feel free to modify Broad Jumps to low-impact steps if you experience any internal leaking, pressure, or a heavy dragging feeling down below. Keep your breathing continuous and blow out with a clear exhale on the hardest part of Diamond Push-ups and Frog Pumps to safeguard your recovering abs.