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 Bicycle Crunches (Total reps)

• 20s Air Squats

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: Swap Bicycle Crunches for slow heel taps if needed, and keep Air Squats at a comfortable, pain-free depth.

• Pregnancy (Trimester 2 & 3): Swap out Bicycle Crunches for sitting pelvic tilts or standing side steps to stay comfortable and balanced. Set your feet wider than hip-width during Air Squats to make room for your bump, and check your effort using the talk test.

• Postpartum: If your belly shows coning or doming during Bicycle Crunches, switch to dead bugs. Exhale as you drive out of the bottom of Air Squats.