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!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 KB Swing
6 Sit Ups or Sub
4 Burpees

Idea weight for Men: 30-45# KB/DB
Idea weight form Women: 12-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +


For this, the numbers are low so that you can keep moving!  Make sure you choose a weight for the swing that you think you can get all 8 in a row each time!

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!

For the sit ups you will touch the weight behind you at the bottom. Come up and touch your toes at the top.  If you need to use a little assistance from a band or something like that in order to get ALL of the way up - do it!

If you are unable to do sit ups at this time - some good alternatives would be slam balls or even dead bugs!

For the burpees you will place your hands down on the ground.  Jump or step your feet back.  Go to the knees if you need to.  Touch the chest and thighs to the ground.  Press up.  Jump or step the feet in. Stand up / hop and clap.

You can sub elevated burpees if you need to or also a no push up burpee if you have an injury!

MIranda Alcaraz2019week8