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)
12 Mountain Climbers
6 Lunges
6 KB/DB Deadlifts

We called the main version of this one the "Booty Blaster" or the "Rump Pump" and the SHIFT version is no different!

Idea weight for Men: 35 -55# single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# single KB/DB -or- pair of lighter dumbbells

Score: Total number of completed rounds + any additional reps.
Goal:7 Rounds +

NOTES:

Little shoulder, booty, ab work here guys!

For the mountain climber you will start in a plank position (top of a push up), with the belly tight and a straight line from the shoulders to hips to ankles.  You will raise one knee and bring it up with the goal of getting it all of the way to the chest/armpit.  Bring it as HIGH as you can with out allowing your hips to shoot up too high.  Then bring it back down and repeat on the other side.

Each time you bring a knee up = 1 rep.  So for each set of 12 you will end up bringing each knee up 6 times.

You can do these as fast or slow as you need.  Keep the belly tight and hips down!  You may also do elevated mountain climbers if you need to! (Mamas - elevated will put less stress on the midline and abs).

For the lunges you may perform forward, reverse, or even walking lunges.  Make sure you take a long enough step that your front foot stays down when your back knee touches the ground.  Don't allow that front knee to cave IN either.  Drive out of the heel to stand completely.  Each lunge step counts as 1 rep so for each set of 6 you end up doing 3 per leg.

If lunges in general cause pain or issues you may choose to try a step up!

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 you are using a PAIR of lighter dumbbells you will have a more narrow stance and touch one head of each dumbbell just outside the feet at the bottom. Chest up!