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.

• A: 20s Squat Thrusts

• B: 20s Hollow Body Holds

There is no competitive score for this workout. The goal is to choose a pace or hold level that allows you to maintain a consistent effort for every 20 second work window across the entire 12 minutes duration.

Scaling & Safety

• General Regressions: Substitute Squat Thrusts with step-back paces to reduce cardiorespiratory intensity. Shorten the length of your hold on Hollow Body Holds or support your legs with bent knees if your lower back feels tight.

• Pregnancy (Trimester 2 & 3): Avoid flat floor abdominal work and heavy core compressions; swap Hollow Body Holds for standing bird-dogs or supported side planks. Elevate your hands on a sturdy bench or box for Squat Thrusts to keep your head well above your hips, and follow the talk test parameters closely.

• Postpartum: High core demands during Hollow Body Holds can cause your midline to peak or bulge. Switch to a supported dead bug variant to help manage your abdominal wall safely. Step your feet back one at a time on Squat Thrusts, and breathe out hard on the toughest phase of every single movement to protect your pelvic floor lines.