SHIFT WORKOUT

WARM UP

WORKOUT

SHIFT BANNER

7 Rounds

1 Min Jog/Run, Row, Bike, Taps, or Low Step Ups
15 Air Squats
8 Burpees

No weight needed today!

Score: Total Time

Goal: 15-20 Min

Coaches Notes

For this workout, you will start each round with 1 minute of movement, followed by 15 air squats, then 8 burpees. You'll repeat that for 7 total rounds!

With one minute of each round tied up in continuous movement, you're aiming to complete the squats and burpees in 1:10-1:50. Find a nice, steady pace through the air squats. Be sure to press your knees out as you descend and as you stand. Keep your chest proud and weight toward your heels. Find a pace and/or customization for the burpees that allows you to get 8 reps done in 45 seconds or less.

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.

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.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!