For Time (13 mins. Time Cap)
Complete 4 rounds of all repetitions of each exercise in sequence as fast as possible.

• 15x Broad Jumps

• 6x Bulgarian Split Squats (each side)

• 10x Diamond Push-ups

• 15x Reverse Crunches

Your score is the total time taken to complete the entire sequence. If you do not complete all repetitions before the 13 minutes buzzer sounds, your score is 13:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: If you find the jumping too much on Broad Jumps, just step forward instead. For Bulgarian Split Squats, you can switch to normal reverse lunges if your balance feels a bit wobbly. If Diamond Push-ups get too tough on your arms, drop your knees down or pop your hands on a sturdy chair. Swap Reverse Crunches for slow floor heel taps if your lower back feels tired.

• Pregnancy (Trimester 2 & 3): Keep your balance by taking big steps instead of doing Broad Jumps. Take a nice wide stance on Bulgarian Split Squats so you have plenty of room for your bump. For Diamond Push-ups, keep your upper body elevated by using a high wall or bench, and swap Reverse Crunches for seated pelvic tilts. Make sure you can easily chat without running out of breath.

• Postpartum: If jumping during Broad Jumps causes any leaking or heaviness down below, switch to simple stepping. Exhale as you push up from Bulgarian Split Squats and Diamond Push-ups to look after your pelvic floor. Rest whenever you need it.