FRIDAY SHIFT 03/22/2019


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!



AMRAP 15 Min
As Many Rounds and Reps as Possible in 15 Min

8 Sit Ups
8 Bent Over Rows Right
8 Bent Over Rows Left
8 Alternating Lunge

Idea weight for Men: 30-50# DB
Idea weight for Women: 12-25# DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +


For this workout the reps are super manageable so you can keep moving!!

For the sit ups - if you need to switch to slam balls or KB swings for pregnant or newly postpartum mamas.  Even deadbugs!

For the bent over rows you can lean on a box or a bench.  You can even use a chair or lean against the wall.  Allow the dumbbell to hang from the shoulder, keep your belly tight.  Pull the shoulder back and then pull the elbow straight back getting the dumbbell to the rib cage at the top!

8 on one side and then 8 on the other.

For the lunges you may perform forward stepping, reverse stepping, or even walking lunges.  Make sure you take a long enough step that your front heel stays down when your back knee touches the ground.  Don't allow the knee to cave in.  Drive out of the heel to stand. completely.

You will alternate feet with each lunge so for each set of 8 you end up doing 4 per side.

If you are unable to perform lunges you can always sub step ups!