SHIFT WORKOUT

WARM UP

WORKOUT

12 Rounds

1 Minute of Run, Row, or Bike
1 Minute of Rest

No weight needed today!

Score: Number of Rounds You Moved the Entire Minute

Goal: Move at an uncomfortable pace for the entire minute for all 12 rounds!

Coaches Notes
This version is similar to Program A but doesn't require that you complete a specific distance. So you're only committing to moving for 1 minute at a time, whether that's running, biking, or rowing.

If you can't run for space or weather reasons (and don't own a bike or rower), do this alternate version:

6 Rounds
20 Mountain Climbers
20 Single Unders or Toe Taps
20 Mountain Climbers
20 Single Unders or Toe Taps
Rest 30 Seconds

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.