Super Simple Shift Warm Up
Squat Warm Up

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
8 Wall Balls or Goblet Squat + Press
8 Plate Hops or Line Jump Overs
8 Sit Ups or Alternating V-Ups

For the wall balls - if you have a ball - just use what you've got and give them a shot.

If doing goblet squat + press - hold a single dumbbell or kettlebell at the chest.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

Giving you guys a bunch of options today - mix and match for what you have and are ready to try out.

For the wall balls if you have a weighted ball of any sort - you will hold the ball at the chest. Squat by reaching your butt back and down - driving the knees out - chest up. Get the butt lower than the knees without collapsing. Stand and use the drive from your legs to throw the ball. Don't worry about going super duper high - shoot for over 8' if possible. Catch the ball at the chest before you go into the next squat.

For the goblet squat + press option you will do the same motion - just don't throw the weight. Ha ha. Squat - drive - press to lock out with the biceps by the ears at the top.

For the plate hops option you are just looking to find something that is a height that you are comfortable jumping on. This could be as low as an old phone book or as high as a stair or bench in your home. Find something you can move through the 8 reps pretty smoothly. We recommend stepping down on those reps.

If you aren't comfortable jumping ON something you can even just jump or skip over something like a dumbbell or even a chalk line on the ground. Face whatever it is your are jumping over and turn around and jump over the other way for the next rep. Feel free to turn it into a little skip. Otherwise you can do a low step up for these!

For the sit ups you may choose a regular sit up or an alternating v-up. The alternating v-up is where you lie flat on your back and bring your right hand up to touch your left foot - then back down and switch. Each touch counts as 1 rep.

Mamas you can also sub a slam ball or something more like a dead bug.

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.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

V-Up - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk