FRIDAY SHIFT 11/15/2019


5 Rounds
1 Min Jog, Row, Bike, Taps, Jump Rope - ETC
20 Walking or Reverse Lunges

Rest 30 Seconds Between Rounds

No weight needed. Add a little weight to the lunges if you are feeling up to it!

Score: Total Time Including Rest
Goal: Under 13 Min

This workout looks "easy" on paper. But if you push the pace on both movements - it will pack QUITE a little punch.

So once again you can choose the way you want to MOVE for the 1 min portion. Jog, Walk, Row, Bike, Low Step Ups, Jump Rope, Taps, or Mtn Climbers will ALL work great.

Since there is rest added into this workout we encourage you to push a bit harder than you normally do for these 1 min intervals.

For the lunges you may do forward, reverse, or walking lunges. Make sure that you alternate feet with each lunge - so for each set of 20 you will do 10 per leg.

Make sure you take a long enough step forward or backward each time that the front heel stays planted when the back knee lightly touches the ground. Keep the chest lifted. Don't allow the front knee to cave in. Drive through the heel to stand completely between reps.

If lunges all of the way down cause issues for you - you may choose to not go as deep or use a counter balance for support.

If you still have issues with lunges you may swap a step up or a light or even unweighted single leg deadlift (alternating legs).


RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

LUNGE/1/2 UP 1/2 DOWN LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a traditional weighted (farmer carry or front rack position) or unweighted lunge as well.