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!


6 Rounds

10 Ring/TRX Band Type Row OR Upright Row
10 DB Overhead Press
10 Plate Hops or Skip Overs

Idea weight for Men: 30-55# Single KB/DB -or- lighter set of dumbbells (one in each hand)
Idea weight for Women: 12-25# Single KB/DB -or- lighter set of dumbbells (one in each hand)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Under 15 Min


For this workout you will choose between a ring/trx/bar in rack supine type row - OR you can do an upright row with your KB/DBs - OR - you could even do some sort of pull down with stretchy bands!  An upperbody pull is what we are looking for!

Whatever you choose make sure that you start with straight arms and pull all of the way to your chest. Keep the belly tight.  The more parallel you are to the ground for the supine rows the more difficult they become.

If you are doing the upright rows, make sure the shoulders are pulled back and down.  Pull the elbows high and outside and fight the shoulders rolling forward.

For the press you can either hold a single weight at the chest with both hands or 2 lighter weights (one at each shoulder).  Tighten the belly and press straight up.  Finish with the weight over the middle of the body, belly tight and biceps by the ears.

For the plate hops you will simply hop or skip onto something just a few inches off of the ground.  You could also sub skip overs where you would hop or skip laterally over a dumbbell or even a chalk line on the ground.