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!

EMOM

Every Minute on the Minute for 12 Minutes
20 Seconds Single Unders or Taps
7 Air Squats

No weight needed today!

NOTES:
Go up or down in number of squats to allow you roughly 10-15 seconds rest at the end of each minute.

Score: Total number of squats.  So if you do 5 per minute that is 60.  If you do 7 per minute that is 84.

Goal: Make each minute uncomfortable but sustainable!

For this workout you will move for the entire 20 seconds on the taps, single unders, or you could even do a low step up.  Something to get the heart rate up that you can just move with.  Then you will do anywhere from 5-10 squats.  We want you getting between 10-15 seconds rest at the end of each minute, but not more.  So adjust the number according to what you can make happen!  As you go it will get more and more difficult, but try to hold on to the number you originally started with!

For the taps you will place something about a foot in front of you.  Bring one foot up to tap it with the toes, then the other.  You can do these fast - like a jogging in place motion, or slower if you need to, but keep moving!

For the squats the feet will be under the shoulders wit the heels down.  Stand tall and tighten the belly.  You can put your hands out in front as a counter balance.  Reach the butt back and down and drive the knees out.  Keep the chest lifted and belly tight.  Keep driving the knees out and heels down as you go.  Ideally you will get your butt below your knees at the bottom with your chest up, knees out, and heels down.  Then you will drive out of your heels, lead with your chest and drive your knees out to stand completely.

If you need to use a little counter balance - do that!  Hold onto a post or a chair, but be careful not to pull yourself forward into your toes!

If you are unable to get to the bottom without pain or collapsing.  You may choose to set up a target that is a bit higher!