WARM UP

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!

WORKOUT

10 Rounds
(This will take EXACTLY 15 Min)

30 Seconds KB/DB Deadlifts
30 Seconds Lunges
30 Seconds Rest

Idea weight for Men: 30-55# single kb/db - OR - lighter PAIR of dumbbells
Idea weight for Women: 12-25# single kb/db - OR - lighter PAIR of dumbbells

Score: Total Reps
Goal: 200 Total RepsFor this workout - we want you to move consistend and well for 30 seconds of deadlifts, followed by 30 seconds of lunges, and then rest for 30 seconds.

Count the reps from each in a running total throughout the workout.  The total of ALL of the reps combined is your score.

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 performing the deadlifts with 2 lighter dumbbells the technique is generally the same.  You will bring your feet a bit closer and have one head of the dumbbell touch outside of the feet at the bottom each time.  Bend the knees and keep the chest lifted!

The lunges may be forward stepping, reverse stepping, or even walking.  Make sure you take a long enough step each time that the front heel stays down when the back knee touches.  Don't allow the front knee to cave in.  Drive through the heel and alternate feet with each step.  Stand all of the way up at the top.

If you are unable to do lunges with out using a chair or pole for stability that is ok.  If you still are unable to do them due to injury/pain - you may choose to step ups.