TUESDAY SHIFT 02/26/2019


Simple SHIFT Warm Up

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

** Make sure to check out the video demo of this warm up on Members Only!

5 Rounds
30 Seconds Push Up + Shoulder Taps
30 Seconds Air Squats
30 Seconds Plate/Line Hope
30 Seconds Rest

No weight needed!

Score: Total Reps of All Combined
Goal: Keep moving!


For this workout you don't need any equipment.  Just something low to jump onto or jump over! (Even a broomstick or chalk line will work!)

For the Push Up + Tap you will perform a push up.  Go to the knees if you need to.  Hands are just outside shoulder width.  Belly stays tight so that the shoulders and hips are in a straight line.  No sagging or high butts!  When you lower the elbows should go back and down - not flare out.  Touch the chest and thighs at the bottom - then keep the belly tight as you push up to the top.  From here, you will lift one hand and tap it to the opposite shoulder.  Then lift the other hand and touch the opposite shoulder.  ALL of that = 1 rep!

If you need to do elevated push ups for strength, injury, or belly purposes - do that!  Better to do that and move safely and get a few more reps than only get a few on the ground.

For the squats the feet are shoulder width apart with the heels down.  Stand up tall.  Tighten the belly and put your hands out in front of you to use as a counter balance.  Reach the butt back and down.  Drive the knees out.  Keep the heels down and the chest up/belly tight.  Ideally you will get the butt lower than the knees without collapsing or allowing the knees to cave in.  From there you will stand all of the way up!

If you are unavble to get that low without collapsing you may use a slightly higher target - like a bench.  Do not SIT ON the target.  Tap it and drive through your heels to stand up!

For the plate or line hops you will with simply hop or skip onto something LOW - like 2-3 inches is plenty. OR you can evn just draw a chalk line on the ground and hop over it - then step back.  Hop over it - step back.

If jumping - even with a skip is totally out.  You may sub taps or a low step up.

MIranda Alcaraz2019week8