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 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Push Ups
8 KB/DB Swings
12 Plate Hops

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-24# KB/DB

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +


The reps for this workout are very manageable so JUST KEEP MOVING!!

For the push ups you may do these from your toes, knees or even elevated!  The goal for what type you choose is one that will allow you to keep a solid body position.  That you will be able to lower your chest to the ground without sagging the hips.  Press up keeping that same solid shape.

For the push ups the hands should be by the chest, at just outside shoulder width.  Elbows go back and should not flare out!

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the plate hops you may actually jump or skip ONTO something that is just a few inches off of the ground.  Or you could even just jump or skip over a broomstick, chalk line etc.