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

• 10x Lateral Lunges (Total reps)

• 10x Push-ups / Knee Push-ups

• 10x Bicycle Crunches (Total reps)

• 10x Floor-to-Ceiling Reaches

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.

Scaling & Safety

• General Regressions: You can reduce the depth on Lateral Lunges. Elevate your hands on a chair or counter for Push-ups / Knee Push-ups, and substitute Bicycle Crunches with slow floor heel taps.

• Pregnancy (Trimester 2 & 3): Take a wide stance during Lateral Lunges to make plenty of room for your bump. Elevate your hands on a chair, bench or counter for Push-ups / Knee Push-ups. Swap out Bicycle Crunches for seated pelvic tilts or standing side steps, and keep your feet wide on Floor-to-Ceiling Reaches.

• Postpartum: Reduce the depth of Lateral Lunges if you notice any heavy pressure or leaking down below. Focus on gentle, natural breathing during Push-ups / Knee Push-ups and Bicycle Crunches, exhaling on the hardest part of every rep, and keep your core braced during Floor-to-Ceiling Reaches.