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: 6x DB Windmills (each side)

• Min. 2: 14x DB Goblet Curtsey Lunges (total reps)

• Min. 3: 6x DB Glute Biased Step-ups (each side)

• Min. 4: 14x Plank Toe Touches (total reps)

There is no score for this workout. The goal is to select weights and variations that allow you to move with perfect mechanical form while leaving you with 15 to 20 seconds of rest at the end of every minute.

Scaling & Safety

• General Regressions: Use lighter dumbbells for DB Windmills and DB Goblet Curtsey Lunges if your form slips. Lower your step height on DB Glute Biased Step-ups. Change Plank Toe Touches to hip touches.

• Pregnancy (Trimester 2 & 3): Reduce your range of motion on DB Windmills. You could switch DB Goblet Curtsey Lunges to wide step-back reverse lunges. Keep your step platform low for DB Glute Biased Step-ups, and reduce the stress on your midline by elevating your hands to a bench or box for Plank Toe Touches and you could even swap to shoulder taps.

• Postpartum: Exhale on the toughest part of every rep, like driving up from DB Goblet Curtsey Lunges and DB Glute Biased Step-ups. Reduce the weights if you notice any leaking or dragging feelings down below. Reduce the stress on your midline by elevating your hands to a bench or box for Plank Toe Touches and you could even swap to shoulder taps.