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: Hollow Body 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: Bend your knees or tuck your arms during Hollow Body Holds if your lower back lifts off the floor. Modify Burpees by stepping your feet back individually instead of jumping.

• Pregnancy (Trimester 2 & 3): Swap out Hollow Body Holds for supported sitting pelvic tilts or bird-dogs. Place your hands on a bench or sofa, etc. for Burpees to avoid lying flat on your stomach or swap for a sprawl.

• Postpartum: Keep a close eye on your stomach during Hollow Body Holds; if you notice any coning or doming, you could switch to dead bugs. 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.