FRIDAY SHIFT 1.25.19
15 Min AMRAP
10 Goblet Squat
10 Sit Up
Ideal Weight for Men: 30-50# DB/KB
Ideal Weight for Women: 10-30# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +
For this workout you will perform 10 Goblet Squats or sub, then 10 press to overhead, followed by 10 sit ups or sub. Keep repeating for 15 min!
For the goblet squat hold your KB/DB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!
To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.
If you are unable to stay in a good position in the bottom of the squat - if you collapse or plop - you should lower the weight or do these unweighted. If you are unable to go all of the way down for injury or pain purposes - you may use a higher target. We would rather have you go all of the way down with no weight - than partial reps with the weight.
For the overhead press you will hold your weight in both hands at the chest. (You may also hold 2 lighter dumbbells at the shoulders). Stand tall, tighten the belly and squeeze the cheeks. Press the weight all of the way overhead to lock out with the biceps by the ears. Keep the belly tight!
For the sit ups the goal is to touch the ground behind you - come up and touch your toes. Do whatever you want with your feet! You can do butterfly - straight legs - knees bent - anchored. If you need assistance to come all of the way up you can use a band or something similar to help you up and lower under control.
Lower the number if using assistance.
If you are unable to do sit ups at this time you may sub slam balls or deadbugs instead! See video for demo of both!