Tabata (12 mins.)
Perform 20 seconds of work followed by 10 seconds of rest.
Rotate between exercise A and B for the full 12 mins. total.

• 20s Sprawls

• 20s MB Plank Hold

There is no competitive score for this workout. The goal is to select variations that allow you to move with perfect mechanical form while keeping your rep count exactly the same for every 20 second work window across the entire 12 minutes duration.

Scaling & Safety

• General Regressions: Place your hands on an elevated surface for Sprawls to preserve your posture. Shorten the duration of your hold on MB Plank Hold or drop to your knees to find a comfortable alignment.

• Pregnancy (Trimester 2 & 3): Put your hands up on a secure, high table or window sill for Sprawls to clear your bump and avoid abdominal straining. Swap out MB Plank Hold for an elevated incline plank on a bench so you are not flat to the floor, and monitor your output via the talk test to stay comfortable.

• Postpartum: Dynamic floor drops on Sprawls can shock a recovering pelvic floor. Omit the hop and move your legs individually if you notice any leaking or a heavy dragging feeling down below. Keep your breathing dynamic during the isometric contraction of MB Plank Hold and focus on a clear exhale to regulate your midline pressure.