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

• Air Slams

• Lateral Shuffles (Floor Touch)

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

Scaling & Safety

• Make it easier: Slow Air Slams to a controlled reach and squat, and step side to side on Lateral Shuffles (Floor Touch) at a walking pace.

• Modify for pregnancy: Take Air Slams down to knee height with a wide stance, and touch your knee rather than the floor on Lateral Shuffles (Floor Touch) so your head stays above your hips. Keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Keep Lateral Shuffles (Floor Touch) low impact, and exhale as you slam on Air Slams. Start Air Slams from chest height rather than a full overhead reach if you notice pressure or leaking.