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

• DB Overhead Press

• MB Slams

• Lateral Shuffles

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

Scaling & Safety

• Make it easier: Use lighter dumbbells on DB Overhead Press and a lighter ball on MB Slams, and step side to side on Lateral Shuffles at a walking pace.

• Modify for pregnancy: Take DB Overhead Press seated on a bench for support. Squat down to pick up the ball on MB Slams rather than folding forward, with a wide stance, and keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Keep Lateral Shuffles low impact, and exhale as you press on DB Overhead Press. Release MB Slams from chest height rather than overhead if you notice pressure or leaking.