EMOM (12 mins.)
Every minute on the minute.

Complete the reps within a 1 minute window, then rest for the remainder of the minute. At the start of the next minute, switch to the next exercise. Repeat this loop for 12 minutes total (3 full rounds of each exercise).

• 30x High Knees (Total reps)

• 18x DB Forward Lunges (Total reps)

• 10x DB Floor Press

• 15x Kneeling MB Slams

There is no score for this workout. The goal is to select weights and variations that allow you to move with perfect mechanical form while leaving you with 15 to 20 seconds of rest at the end of every minute.

Scaling & Safety

• General Regressions: Lighten your weights on DB Forward Lunges and DB Floor Press. You can switch to a low-impact power march instead of High Knees, and drop the ball weight on Kneeling MB Slams.

• Pregnancy (Trimester 2 & 3): Use an incline bench press for the DB Floor Press. Keep your stance wide and your stride short for DB Forward Lunges.

• Postpartum: Exhale on the hardest part of each move, like slamming down during Kneeling MB Slams, pressing the dumbbells on DB Floor Press, or pushing back from a lunge on DB Forward Lunges. If you experience any feelings of leaking or dragging, switch to lighter weights or rest as needed.