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

• Pike Push-ups

• Air Slams

• Shadow Boxing

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 Pike Push-ups with your knees on the floor, and throw Shadow Boxing punches at a steadier pace.

• Modify for pregnancy: Swap Pike Push-ups for wall push-ups so your head stays above your hips. Take Air Slams down to knee height with a wide stance, and keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Exhale as you press up on Pike Push-ups and as you slam on Air Slams. Slow Air Slams to a controlled reach and squat if you notice pressure or leaking.