TABATA (12 mins.)
Work for 20 seconds, rest for 10, cycling through the three movements in order for the full 12 mins.

• Floor-to-Ceiling Reaches

• Push-ups / Knee Push-ups

• Prone Y-T-W Raises

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

Scaling & Safety

• Make it easier: Reduce the reach on Floor-to-Ceiling Reaches, and take Push-ups / Knee Push-ups from your knees. Lower the lift on Prone Y-T-W Raises.

• Modify for pregnancy: Keep the reach high on Floor-to-Ceiling Reaches so your head stays above your hips, and elevate your hands on a bench for Push-ups / Knee Push-ups. Swap Prone Y-T-W Raises for a standing version so you are not lying on your front.

• Adapt for postpartum: Exhale on the effort of each Push-ups / Knee Push-ups. Keep your hips level and square on Prone Y-T-W Raises, and lower the lift if you notice pressure or leaking.