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 Speed Skaters

• 20s Prone Back Extensions

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: Turn Speed Skaters into a low-impact side step if side-to-side jumping feels too much. Keep a smaller movement range on Prone Back Extensions or assist with your hands on the floor.

• Pregnancy (Trimester 2 & 3): Swap the Speed Skaters and swap them for a steady power march in place or side steps. Swap Prone Back Extensions for bird-dogs.

• Postpartum: The impact of Speed Skaters can put extra stress on a recovering pelvic floor, feel free to scale them back to a simple side step or a power march. Engage your core gently during Prone Back Extensions and breathe steadily - if laying flat on your stomach isn’t comfortable, swap these for bird dogs.