Ladder (13 mins.) Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13 minutes buzzer sounds.

• 2x DB Goblet Curtsey Curtsey Lunges (Total reps)

• 2x Commando Planks (Total reps)

• 2x DB Hip Thrust

Your score is the total number of repetitions you managed to complete across all full and partial rounds before the 13 minutes buzzer sounds.

Scaling & Safety

• General Regressions: Drop the dumbbell and use just your bodyweight on DB Goblet Curtsey Lunges if your form slips. Perform Commando Planks from a kneeling position to take the pressure off your lower back. Lower your weight on DB Hip Thrust.

• Pregnancy (Trimester 2 & 3): Swap DB Goblet Curtsey Curtsey Lunges for wide step-back reverse lunges to avoid crossing your legs and protect your pelvis. Elevate your hands on an inclined bench for Commando Planks or use bird-dogs instead. Keep weights light on DB Hip Thrust.

• Postpartum: Reduce your dumbbell load on DB Goblet Curtsey Curtsey Lunges if you feel any pressure down below. Exhale as you drive your hips up on DB Hip Thrust and transition during Commando Planks.