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

• Kneeling MB Slams

• Jump Jacks

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 a lighter ball on Kneeling MB Slams, and step Jump Jacks side to side rather than jumping.

• Modify for pregnancy: Widen your knees on Kneeling MB Slams to make room for the bump, and keep your chest up as you release the ball. Keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Keep Jump Jacks low impact, and exhale as you slam on Kneeling MB Slams. Release the ball from chest height rather than overhead if you notice pressure or leaking.