TABATA (12 mins.)
Work for 40 seconds, rest for 20, alternating movements for the full 12 mins.

• DB Floor Press

• DB Gorilla Row

Your score for each movement is your lowest rep count in any single round. Consistency beats a fast start.

Scaling & Safety

• Make it easier: Go lighter on DB Floor Press and DB Gorilla Row, or take fewer reps each round.

• Modify for pregnancy: Prop your shoulders on an incline for DB Floor Press rather than lying flat on your back. Brace one hand on a bench and row one side at a time for DB Gorilla Row.

• Adapt for postpartum: Breathe out as you press DB Floor Press. Keep your hips level and square on DB Gorilla Row, and go lighter if you notice pressure or leaking.