There is no Vault this week (Round 2 starts next week) - AND - it's the Fourth of July! What better way to celebrate FREEDOM and INDEPENDENCE than hitting up one of the workouts from the No Equipment Workout program?

This series has 20 workouts that you can pick and choose from in a pinch - OR - can be done in order if you find yourself without equipment for an extended period of time.

SHIFT WORKOUT

WARM UP

WORKOUT

NO EQUIP #6: PLANK/BURPEE+LUNGE

12 Minute EMOM (Every Minute on the Minute for 12 Minutes)

Minute 1: 40 Second Plank Hold
Minute 2: Max Reps Burpee + Lunges

1 rep = 1 Burpee + Lunge R + Lunge L

Score: Total Burpee + Lunges Reps ONLY

Goal: 36-60 Reps

Coaches Notes

If you are unable to hold a plank for a full 40 seconds each time - do 20 seconds on/10 seconds off x 2 each time. You could even do 15 seconds on / 15 seconds off x 2 each time.

Make sure to keep the butt down and the shoulders, hips, knees and ankles in line.

On the burpee lunge + lunge it is one burpee and a lunge on both legs for EACH rep! Make sure that you stand up all of the way between lunges! If you are unable to do lunges you could do a burpee + step up right + step up left!

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

Plank Hold

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 an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Burpee

If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.