EMOM (12 mins.)
Every minute on the minute.
Complete the designated reps within that minute window, then rest for the remainder of the minute. At the start of the next minute, switch to the next exercise. Repeat this loop for 12 minutes total (3 full rounds).

• Min. 1: 12x DB Suitcase Reverse Lunges (Total reps)

• Min. 2: 10x Pushups/Kneepushups

• Min. 3: 12x Bodyweight Glute Bridge

• Min. 4: 12x Plank Toe Touches (Total reps)

There is no score for this workout. The goal is to select weights and variations that allow you to move with perfect mechanical form while leaving you with 15 to 20 seconds of rest at the end of every minute.

Scaling & Safety

• General Regressions: If your alignment wavers, perform DB Suitcase Reverse Lunges unweighted. Put your hands up on a stable bench for Pushups/Kneepushups to protect your lower back from sagging, and adjust your footprint on Plank Toe Touches to stay square.

• Pregnancy (Trimester 2 & 3): Widen your footing during Bodyweight Glute Bridge and DB Suitcase Reverse Lunges to create plenty of space for your bump without pelvic strain. Put your hands up on an elevated box or bench for both Pushups/Kneepushups and Plank Toe Touches so you stay off the floor and protect your midline from belly straining or peaking. Ensure you follow the talk test parameters at all times.

• Postpartum: Coordinate a crisp exhale on the toughest phase of every movement, specifically when driving up from the bottom of each repetition on DB Suitcase Reverse Lunges or pushing away from the bench during Pushups/Kneepushups. Reduce your dumbbell weights or drop external loads if you notice any leaking, pressure, or a heavy dragging feeling in your pelvic floor.