TUESDAY SHIFT 03/05/2019
Simple SHIFT Warm Up
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!
30 Taps, Plate Hops, or DB Skip Overs
15 Upright Row
Idea weight for Upright Row:
Men: 30-50# Single Dumbbell/Kettlebell or set of lighter dumbbells
Women: 10-25# Single Dumbbell/Kettlebell or set of lighter Dumbbells
Score: Total Time
Goal: Under 12 MinFor this workout you can choose between taps, single unders, plate hops, or dumbbell skip overs for the first part. See demo video for examples of all of these! If you are unable to do any of these (can't hop or jump) you may always sub a low step up.
For the upright row you will hold either a single KB or DB with both hands or you will have a set of lighter dumbbells. Hold the weight at the waist and stand tall. Shrug the shoulders, keep the belly tight, and then pull the elbows high and outside (keeping the shoulders pulled back) like you are zipping up your jacket.
Lower back to beginning.
For the burpees you will place your hands on the ground. Jump or step the feet back. Lower chest and thighs to the ground, press to top of push up, jump or step your feet back in. Jump and clap overhead.
If you need to sub knee push ups, no push ups (for injury or belly reasons), or elevated burpees - do that! Make it work for you so that you move well and get finished right around 12 min or less!