AMRAP (13 mins.)
Complete as many rounds as possible in 13 mins.

• 10x Bodyweight Glute Biased Step-ups (each side)

• 20x Heel Kicks

• 10x Kickstand DB RDLs (each side)

Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round before the 13 minutes buzzer sounds. So if you completed 5 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 4x of the last, your final score would be: 5 & 24.

Scaling & Safety

• General Regressions: Lower your step height on Bodyweight Glute Biased Step-ups. Lighten your dumbbell weight on Kickstand DB RDLs.

• Pregnancy (Trimester 2 & 3): Keep your step platform low for Bodyweight Glute Biased Step-ups. Maintain a wide base and soft knees on Kickstand DB RDLs so your lower back stays comfortable and your bump has plenty of room.

• Postpartum: Keep a steady breathing rhythm during Heel Kicks or swap to step-out jump jacks if the impact is too much. Exhale as you press up through your foot on Bodyweight Glute Biased Step-ups.