TUESDAY SHIFT 11/19/2019
5 Rounds
1 Min Jog, Taps, Row, Bike, Mtn Climbers, or Low Step Ups
20 Bodyweight Squats
12 Kettlebell/Dumbbell Swings
Rest 1 Min Between Rounds
Idea weight for Men: 30-50# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB
Score: Total Time Including Rest
Goal: Under 18 Min
For this workout you will get to choose what you would like/have available for the one minute portion. Make sure that you move for an entire minute each time at an uncomfortable but sustainable pace.
For the squats - you will use no weight. Feet will start shoulder width apart with your weight in your heels. Stand tall. Tighten your belly. And raise your arms to use as a counter balance.
Reach your butt back and down. Keep your chest up and your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with your heels still down, knees out, chest up and belly tight.
If you tend to really collapse in the bottom position- try slowing down just a bit and really focusing on driving the knees out and lifting the arms and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.
If going that deep causes pain or issues from past injuries. Or if you are still working on the strength needed to go that low - you may squat to a target that is a bit higher.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
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.
HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!