4 Rounds

12 Step Ups
8 Sit Ups
12 No Push Up Burpee
8 Sit Ups

No weight needed!

Score: Total Time
Goal: Under 12 Min - If you finish under 10 min - do a 5th round!

For this workout you will cycle through 4 times!

For the step ups in this workout we want you to choose a height that is challenging but that you feel comfortable stepping up and down. Make sure you place your whole foot on what you will be stepping on and drive out of the heel to stand. Don't allow the working knee to cave in. Alternate feet with each step up so you end up doing 6 per leg per set.

For the sit ups we would like to see you touch the ground behind your head at the bottom - come up and touch your toes at the top. If you are unable to do this you may choose to use a bit of assistance like a band to help you come all of the way up and lower under control.

If you are unable to do sit ups at this time you may choose to sub slam balls, or dead bugs!

For the no push up burpees you will place your hands on the ground. Jump or step your feet out - come to the top of a push up position. Jump or step the feet in and jump and clap.

You may also do these elevated!


WEIGHTED/UNWEIGHTED STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

TOES TO BAR/SIT UPS - These movements can put A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.