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!


7 Rounds
30 Seconds Jog, Row, Bike, Single Unders or Taps
30 Seconds Air Squats

No weight needed today!

Score: Total Reps of Air Squats Only!
Goal: 85 Reps + (Some of you will get WAY more)


This one is simple and a good one to bookmark for when you are completely without equipment at all.

Basically you will move for 30 seconds with either a jog, row, bike, taps, or single unders.  (You can also sub low step ups if jumping is completely out).

Make sure to move at a pace that is uncomfortable but sustainable.

Then when the clock hits 30 seconds you will do 30 seconds of air squats.  This means - no weight - just you!

Feet should be shoulder width apart.  Heels down.  Chest up.  Belly tight.  Reach the butt back and down.  Drive the knees out.  Keep going down with the knees out, chest up, and heels down until your butt is lower than the knees at the bottom.  NO PLOPPING!

Drive through your heels to stand completely at the top!

If you have any pain issues going that low - you can try holding onto the back of a chair or something to help you keep your weight back in your heels and protect your knees.  Try not to USE the chair to help you stand up - just to give a bit of counter balance.

OR if you need to you can set up a target to squat to that is a bit higher.  Do NOT sit on the target.  Keep the heels down, knees out, touch it - come back up!