AMRAP (12mins.)
Complete as many rounds as possible in 12mins.

• 12x Front-foot Elevated Lunges (Total reps)

• 10x Hand-release Push-ups / Knee Push-ups

• 15x Air Slams

Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round before the 12 minutes buzzer sounds. So if you completed 4 full rounds, plus managed to get through 12x of the first exercise, 10x of the second and 3x of the last, your final score would be: 4 & 25.

Scaling & Safety

• General Regressions: If you find the Front-foot Elevated Lunges tricky for your balance, you can do them on the floor instead. If Hand-release Push-ups / Knee Push-ups are getting too hard to keep your form, try doing them from your knees or pop your hands up on a bench/coffee table/kitchen counter.

• Pregnancy (Trimester 2 & 3): If you need to make more room for your bump, take a wider stance for your Front-foot Elevated Lunges. Keep your head higher than your hips by doing your Hand-release Push-ups / Knee Push-ups with your hands on a sturdy chair or wall, so you are not lying flat on your stomach. Keep a pace where you can still chat while you move.

• Postpartum: If you feel any leaking or a heavy dragging feeling in your tummy, take a quick break or slow down. Remember to breathe out on the hardest part of every move, like when you push up from the floor or stand up from your lunge, to help look after your tummy and pelvic floor.