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!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

FOR TIME

30 DB/KB Deadlift
30 Air Squats
20 DB/KB Deadlift
20 Air Squats
10 DB/KB Deadlift
10 Air Squat
20 DB/KB Deadlift
20 Air Squats
30 DB/KB Deadlift
30 Air Squats

Idea Weight for Men: 30-50# Single KB/DB - or - Pair of lighter Dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - Pair of lighter Dumbbells

Score: Total Time
Goal: Under 12-15 Min

NOTES:

(Do not go over 17 min)

The squats for this workout are unweighted.  If you feel like you want to challenge yourself to do a goblet squat instead and can keep the time under 12-15 min - go for it!!

For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

If using a pair of lighter dumbbells the feet will be in more narrow and dumbbells just outside of the feet,.  Bend the knees and keep the chest lifted!!

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.