FRIDAY SHIFT 04/05/2019


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 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

12 KB/DB Swings
8 Sit Ups
1 Min Jog, Taps, Rows, Bike, or Low Step Ups

Idea weight for Men: 30-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6+ Rounds


For this workout choose a weight for the swings that you think you won't have to break more than once per round.  If 12 is a LOT for you - feel free to lower the number a bit to allow you to keep moving.

You can choose what you want to do for the 1 min portion,  just choose something that will allow you to move for the full minute and try to keep an uncomfortable but sustainable pace!

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 sit ups touch the ground behind your head at the bottom and come up and touch the toes at the top.  We would LOVE to see you use this full range of motion - so if you need to use assistance from a band or something like that to help with the up and control the down - do that!  If you end up using assistance - lower the number of reps to 5 per round.

Pregnant or newly postpartum Mamas - no sit ups for you!  You can sub slam balls or dead bugs!  You are also welcome to swap out to an air squat for this workout as well since we haven't squatted for a few days anyway!