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

• 20s MB Russian Twists

• 20s DB Goblet Squat

There is no competitive score for this workout. Your objective is to maintain a consistent rep count for every 20 second work window across the entire 12 minutes duration. If you manage a specific number of repetitions in your first round, your challenge is to still be hitting that same count in your very last round.

Scaling & Safety

• General Regressions: Reduce your weights on DB Goblet Squat if your lower body fatigues. Move slowly through the rotational line of MB Russian Twists or drop the weight.

• Pregnancy (Trimester 2 & 3): Swap MB Russian Twists with standing side crunches to protect your balance. Maintain a wide base during DB Goblet Squat to comfortably clear your bump, and ensure you can talk easily throughout the intervals.

• Postpartum: Focus on steady relaxed breathing during MB Russian Twists and exhale when driving up from the squat on DB Goblet Squat. Lose the weights if you feel pelvic pressure, leaking, or a heavy dragging feeling down below.