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.

• 20s Lateral Shuffles

• 20s Renegade Row

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.

Scaling & Safety

• General Regressions: Take smaller steps during Lateral Shuffles. Do Renegade Row from a kneeling position to take the pressure off your lower back and core.

• Pregnancy (Trimester 2 & 3): Switch to a lateral lunge if Lateral Shuffles are too much impact. You can also swap out Renegade Row for shoulder taps.

• Postpartum: Keep your breathing steady during Lateral Shuffles or switch to lateral lunges to reduce impact. Keep your hips completely still and square to the floor during Renegade Row to protect your core, and give a clear exhale every time you row the dumbbell.