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!


12 Rounds
8 Press
8 Step Ups (alternating)

Idea weight for Men: Pair of 20-30# DBs or single 30-55# KB/DB
Idea weight for Women: Pair of 10-15# DBs or Single 12-25# KB/DB

Score: Total Time
Goal: 12 Min or less!


For this workout you will want to KEEP MOVING!  So choose a step up height that is challenging but will allow you to move through all 8 each time.  These step ups are alternating, so for each set of 8 you end up doing 4 per leg.

Make sure you step with your WHOLE foot on the box or step.  Do not allow the knee to cave in.  Drive through your heel to stand completely on top.

If you're feeling it today - you can try holding the weight at your sides (2 dumbbells) or at the chest (single DB or KB) for the step ups today!

For the press you will hold the weight at the shoulder level with elbows slightly in front.  Keep the belly tight and butt squeezed and press straight up!  Finish with the weight overhead - ribs down - butt squeezed and biceps by the ears.

Lower with the elbows in front back to the shoulders.

Choose a weight that you won't have to break more than once per set.