Super Simple Shift Warm Up

10 Rounds
4 Burpees
6 Ring/TRX or Single Arm Rows (per side)
18 Single Unders / Taps

No weight needed today!

Score: Total Time
Goal: Under 15 Min

For this workout you will rotate through the 4-6-18 for 10 total rounds.

For the burpees you may choose from regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees!

Make sure on the push up portion of the movement that you don't allow the elbows to flare out, and keep the belly tight. Touch your belly, chest and thighs to the ground on each rep!

For the rows you will choose between a supine ring/bar in rack/TRX type row - or a single arm bent over row (6 per side) with a dumbbell or kettlebell.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Find something that is difficult for 6 reps but will be mostly unbroken.

If doing the bent over row you will lean against like a bench or the wall. Hold a dumbbell in the other hand. Let the dumbbell hang from the shoulder but keep the shoulder active (think pulled back). Pull the elbow back bringing the dumbbell to the rib cage - then lower back to a straight arm under control.

For the single unders / taps you will do 18 per round! You may also choose to do low step ups if jumping or skipping is not an option.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.