SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

8 Push Up + Taps
10 Sit Up
No weight needed today!

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

This one is super simple. You'll perform 8 push up + taps followed by 10 sit ups. Do that for 6 rounds.

You'll need to finish each round in 1:10-1:40 in order to hit the goal. Break up the push up + taps early into 2-3 sets (maybe 5-3 or 3-3-2) so that you can maintain that pace across all 6 rounds. Choose a variation that is slighly challenging for you but that you COULD do 8 unbroken of, if you wanted to. The sit ups should take no longer than 30-45 seconds. Feel free to anchor your feet under the sofa or a pair of dumbbells, or to hold onto a band or towel to assist yourself to sit up.

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

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.