SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

10 Kettlebell Eye Level Swing
15 Air Squat
1 Minute of Continuous Movement

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Time
Goal: 12 - 15 Minutes

Coaches Notes
This one is pretty straightforward. You'll complete 10 swings, followed by 15 squats, and then move for 1 continuous minute. That's one round. Repeat 5 more times for a total of 6 rounds.

Choose a weight for the swings that you can do without having to take a break. Be sure to keep your belly and butt squeezed as the weight travels up to eye level, then keep your chest proud as it travels back down. Find a pace for the squats that is steady rather than sprinting then resting, sprinting then resting. Shoot to get those 15 reps done in under 40 seconds. Remember it's OK to change what you perform during the minute of movement - it does not have to be the same movement each round. #fitnessfreedom

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.