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 Bulgarian Split Squats (Total reps)

• Min. 2: 10x Push-ups / Knee Push-ups

• Min. 3: 12x Glute Bridges (Single leg) (Total reps)

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

There is no score for this workout. The goal is to choose a pace that leaves you with 15 to 20 seconds of rest at the end of every minute. Move with precision and control.

Scaling & Safety

• General Regressions: If your balance feels unstable during Bulgarian Split Squats, perform standard bodyweight reverse lunges instead. Elevate your hands on a couch or secure chair for Push-ups / Knee Push-ups to keep your back flat, and use a bilateral two-leg bridge if Glute Bridges (Single leg) causes joint discomfort. Perform Plank Toe-touches slowly from a kneeling position to protect your spinal posture.

• Pregnancy (Trimester 2 & 3): Avoid the crossing motion if your hips or pelvis feel unstable or ache; switch Bulgarian Split Squats to standard tracking split squats while holding a wall for balance. Elevate your hands on a sturdy wall or frame for Push-ups / Knee Push-ups and Plank Toe-touches so you remain angled safely and prevent your belly from straining or bulging. Swap Glute Bridges (Single leg) for wide-stance air squats, and always use the talk test to check your exertion limits.

• Postpartum: Moving your body dynamically through deep lines can place high pressure on a recovering pelvic floor. Shorten your range of motion or move to standard unweighted glute bridges if Glute Bridges (Single leg) or Bulgarian Split Squats create a heavy dragging feeling down below. Focus on a strong, controlled exhale as you push away from the floor during Push-ups / Knee Push-ups and as you transition your weight during Plank Toe-touches.