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

• Hand-release Push-ups

• Plank Superman Alternates

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

Scaling & Safety

• Make it easier: Take Hand-release Push-ups from your knees, and drop to your knees for Plank Superman Alternates.

• Modify for pregnancy: Elevate your hands on a bench for Hand-release Push-ups. Swap Plank Superman Alternates for hands-and-knees bird-dogs so your stomach does not strain.

• Adapt for postpartum: Exhale on the effort of each Hand-release Push-ups. Keep your hips level and square on Plank Superman Alternates, and shorten the reach if you notice pressure or leaking.