Tabata (12 mins.)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 mins. total.

• A: MP Plank Holds

• B: Burpees

There is no competitive score for this workout. Your objective is to maintain a consistent rep count for every 20 second work window across the entire 12 minutes duration. If you manage a specific number of repetitions in your first round, your challenge is to still be hitting that same count in your very last round.

Scaling & Safety

• General Regressions: Perform MB Plank Hold from your knees. Modify Burpees by stepping your feet back individually instead of jumping.

• Pregnancy (Trimester 2 & 3): Elevate your hands on a bench or box for both Plank Hold and Burpees. Or swap Burpees for a sprawl.

• Postpartum: Don’t let your stomach sag during MB Plank Holds, stay rigid. Take the jump out of Burpees if you feel any pelvic pressure or leaking during the impact, and exhale smoothly on the hardest part of each rep.