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: 14x Bodyweight Windmills (total reps)

• Min. 2: 14x Lateral Lunges (total reps)

• Min. 3: 10x Glute-bias Step Ups (total reps)

• Min. 4: 14x Plank Shoulder Taps (total reps)

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: Slow down the overall rotational speed or range of motion for the Bodyweight Windmills. Shorten your depth on Lateral Lunges. Use a lower step for Glute-bias Step Ups, and do Plank Shoulder Taps from your knees.

• Pregnancy (Trimester 2 & 3): You could modify Bodyweight Windmills to standing side crunches. Use a prop to help with balance on Lateral Lunges. Keep your step platform low for Glute-bias Step Ups. Elevate your hands to a wall or bench for Plank Shoulder Taps.

• Postpartum: Exhale on the effort phase, specifically during the rotation of Bodyweight Windmills, driving out of the Lateral Lunges, and as you press up through your foot on Glute-bias Step Ups. Breathe steadily as you switch hands carefully during Plank Shoulder Taps.