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

• Min. 1: 40x High Knees (Total reps)

• Min. 2: 12x DB Overhead Press

• Min. 3: 20x Lateral Shuffles (Total reps)

• Min. 4: 20x Plank Toe Touches (Total reps)

There is no point score for this workout. Your objective is to complete the prescribed work within each minute block and use the remaining seconds for recovery.

Scaling & Safety

• General Regressions: If High Knees is too difficult, march in place instead. If the dumbbells feel too heavy for DB Overhead Press, swap to a lighter weight. For Lateral Shuffles, take smaller steps. You can do Plank Toe Touches from your knees to keep your balance.

• Pregnancy (Trimester 2 & 3): Widen your feet for Lateral Shuffles and keep a strong, stable base for DB Overhead Press so you feel secure. Keep your bump off the floor by using a bench for Plank Toe Touches. Keep the weights light and take it at a pace where you can still chat.

• Postpartum: Breathe out when you press the weights overhead or touch your toes during Plank Toe Touches. If you feel any leaking, pressure, or a heavy dragging feeling in your pelvic floor, go lighter on the weights or take more time to rest.