SHIFT WORKOUT

WARM UP

WORKOUT

Every Minute on the Minute for 10 Minutes

30 Seconds of Continuous Movement
Max Sit Ups with Time Remaining in the Minute

No weight needed today!

Score: Total Sit Up Reps

Goal: 70-100 Reps

Coaches Notes
For this workout, from 0:00-0:30, you'll move for 1 minute, then from 0:30-1:00, you'll perform as many sit ups as you can. At 1:00, you'll move for another 30 seconds, then from 1:30-2:00, you'll do as many sit ups as you can. Continue to follow that pattern until the clock hits 10:00.

You'll need to perform 7-10 sit ups each minute in order to hit the goal. Give yourself enough time before the start of the next minute to get up from the floor and be ready for the continuous movement. Choose a sit up customization, if necessary, so that you can move steadily for 20-25 seconds. Find a comfortable pace on the 30 seconds of continuous movement knowing you'll be moving for pretty much the entire 10 minutes.

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

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.

Toes to Bar

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.