FRIDAY SHIFT 03/08/2019

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!

4 Times You Will Complete:

4 Rounds
8 Goblet Squats
8 Ring/TRX Rows (or bent over rows - 8 each side)

Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total time including rest minutes
Goal: Under 20 Min


For this workout you will complete 8 Goblet Squats (or air squats) then 8 Ring/TRX rows (or 8 per side bent over rows).  Go through that a total of 4 times.

Then rest 1 minute.

Complete that whole thing 3 more times (for a total of 4 x 4 rounds)

The idea for the goblet squats would be to not have to break them up.  At least for the most part.  So if 8 in a row with weight will be challenging - you may choose to do air squats (no weight).  Air squats are also the right choice if you are unable to keep the heels down, knees out, and chest up in the bottom of the squat!  No plopping!

Hold your KB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

For the ring/TRX band rows - remember that the more parallel to the ground you are - the more difficult these become.  Start with the arms straight at the bottom and pull your body all the way up to touch your hands.  Keep the body position tight.  Squeeze the belly and the butt. You may also do these with a bar in the rack.

If you don't have bands or a rack to do these with - you may do 8 reps single arm bent over row right, 8 reps single arm bent over row left instead.