EMOM (12mins.)
Every minute on the minute for 12mins.
Complete the reps of each 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: 10x Chair Tricep Dips

• Min. 3: 12x Lateral Lunges (Total reps)

• Min. 4: 20x Plank Shoulder Taps (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 much for you, just switch to a steady march in place. For Chair Tricep Dips, bring your feet closer to the chair to make it easier. For Lateral Lunges, don't step out as far, and if Plank Shoulder Taps feels wobbly, do them from your knees.

• Pregnancy (Trimester 2 & 3): For Lateral Lunges, take a wider stance to make plenty of room for your bump. Keep your hands on a stable wall or bench for Plank Shoulder Taps so you aren't flat on the floor. March in place instead of doing High Knees, and keep your range nice and easy on Chair Tricep Dips.

• Postpartum: Keep your belly pulled in and breathe out on the hard parts of the move, like when you press up from Chair Tricep Dips or switch hands during Plank Shoulder Taps. If you feel any heaviness or leaking during the side lunges or high knees, slow it down to a march or a smaller step.