EMOM (12 mins.)
Every minute on the minute for 12 mins.
Complete the designated reps within that minute window, then rest for the remainder of the minute. At the start of the next minute, switch to the next exercise. Repeat this loop for 12 mins. total (3 full rounds).

• Min. 1: 8x Bulgarian Split Squats (each side)

• Min. 2: 15x Chair Tricep Dips

• Min. 3: 10x Dead Bugs (total reps)

• Min. 4: 15x Glute Bridges

There is no score for this workout. The goal is to choose a pace that leaves you with 15 to 20 seconds of rest at the end of every minute. Move with precision and control.

Scaling & Safety

• General Regressions: Switch to regular reverse lunges instead of Bulgarian Split Squats if your balance feels off. Bring your feet closer to the chair on Chair Tricep Dips to reduce the difficulty, and slow down your pace or reduce the range of motion on Dead Bugs.

• Pregnancy (Trimester 2 & 3): Take a wide stance during Bulgarian Split Squats to clear your bump safely or swap for reverse lunges. Bring your feet closer to the chair on Chair Tricep Dips to reduce the difficulty, and swap out Dead Bugs for supported sitting pelvic tilts. Set your feet wider than hip-width on Glute Bridges.

• Postpartum: Exhale clearly as you push up from Bulgarian Split Squats and Chair Tricep Dips to protect your pelvic floor. Keep your lower back gently pressed down against the floor during Dead Bugs and reduce the range of motion if needed. Exhale as you lift your hips on Glute Bridges. Rest if you notice any heavy pressure down below.