SHIFT WORKOUT

WARM UP

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps As Possible in 15 Minutes)

1 Minute Continuous Movement
10 Dumbbell Shoulder Press
15 Air Squat

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-8+ Rounds

Coaches Notes

For this workout, you'll cycle through one minute of continuous movement, 10 presses, and 15 squats as many times as you can until 15 minutes are up!

Find a nice, sustainable pace on the continuous movement. Fifteen minutes is a long time and we want you to be able to keep moving steadily through it without many big breaks. Choose a weight for the shoulder presses that you can do 10 in a row with, but just know it may be a good idea from the start to take 1-2 breaks while you're doing them so your arms don't get smoked. Push yourself on the air squats. Try to get those done in 30 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.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front 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.