TUESDAY SHIFT 10/29/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Burpees
10 Ring/TRX Rows
12 Plate Hops or Step Ups
No weight needed today! If you don't have a way to do an upper body pull (bands, rings, or stretchy bands) see description for other options
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +
For this workout you will go through the cycle of 7-10-12 as many times as possible in 12 min.
For the burpees you may do regular burpees, knee push up burpees, no push up burpees, or even elevated burpees. Make sure to avoid any snaking or worming during the push up. Keep the belly tight and elbows back and low - not flared out.
If 7 burpees takes more than about 45 seconds, try lowering the number to 5!
For the rows you may do ring /trx type rows or even a stretchy band pull down. Other options are bar in a rack type supine rows, or if none of that is available you may sub an upright row or bent over row!
Remember for the ring/trx rows that the more parallel you are to the ground, the more difficult these become. Choose a difficulty where you can do sets of 5 or so - but not always able to do all 10.
The "plate hop" is a fancy term for jump onto something that is comfortable for you. For some of you it might be a 15 - 45# bumper plate. It could be the bottom step at your house, it could be literally an old phone book or just a few inches off of the ground. You can even choose to jump over something like a dumbbell or your broomstick.
If you are unable to jump you can swap a moderate/low height step up!
BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.