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)

• 16x Lateral Lunges (Total reps)

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

• 30x Cushion Punches (Kneeling) (Total reps)

There is no score for this workout. The goal is to choose a pace that leaves you with 15 to 20 seconds of rest at the end of every minute. Move with precision and control.

Scaling & Safety

• General Regressions: For High Knees, you could switch to a march. Shorten your depth on Lateral Lunges, and perform Hand-release Push-ups / Knee Push-ups on an incline (like a kitchen counter).

• Pregnancy (Trimester 2 & 3): Widen your stance on Lateral Lunges to allow clear path room for your bump. Use an incline or wall for Hand-release Push-ups / Knee Push-ups.

• Postpartum: Focus on pelvic floor connection and breath stability. Breathe out smoothly on the toughest part of each move, especially when driving out of the side footprint on Lateral Lunges or pushing away from the floor on Hand-release Push-ups / Knee Push-ups. If you notice any leaking, pressure, or a heavy dragging feelings down below, you can switch to lower impact variations or just rest as needed.