FRIDAY SHIFT 8.24.18

8 Rounds
1 Min Jog, Row, Bike, Single Unders or Taps
12 Lunges
12 Sit Ups

No need for any weight today at all!  If you are feeling super amped you can hold a single dumbbell or kb at the chest!

See below for mama sit up subs.

Score: Total Time to complete 8 Rounds

Goal: Under 20 Min

For this workout you can choose what you want to do for the 1 min "moving" portion.  You can jog or row, bike, do taps, or single under jump ropes!  Whatever you want/have available.

For the lunges you may choose whichever style you prefer.  You can do walking, or forward stepping in place, or even reverse stepping in place.

The goal is to take a wide enough step that the front heel can be on the ground when the back knee touches.  Stand all of the way up between reps.  Do not allow the knee to cave in.

You will alternate feet with every step.  So you will do 6 per leg per set.

If you are unable to get the back knee all of the way to the ground for strength or mobility reasons - try holding onto something for stability.  If you are still unable to - you may shorten it a bit.

Or you can try doing a step up instead!

For the sit ups we want to see the shoulders touch the ground at the bottom and have you come up and touch the toes at the top.  If you need to you can use a band or something to pull against to help you come all of the way up!

If you are unable to do sit ups at this time - you may sub kettlebell swings to eye level or slam balls!