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!



10 Rounds
5 Sit Ups
7 Push Ups
15 Single Unders or Dumbbell Skip Overs

No weight needed today!

Score: Total Time
Goal: 12-15 Min or Less


For this workout the idea is to keep moving consistent throughout.  This is why we will keep the reps lower!

For the sit ups you will touch the ground behind you at the bottom and come up and touch your toes at the top.  If coming all of the way up is difficult for you - you can use a band or a towel etc to SLOWLY help you pull yourself up and lower down each time.

If you are unable to do sit ups at this time you can sub slam balls, or deadbugs.

For the push ups you will choose to do them from the feet, the knees, or elevated.  Hands should be about shoulder width and as you lower and press up elbows should go back and down - not flare OUT.    Keep the belly tight and the body in a straight line.  No sagging hips or belly.  No worming or snaking!  Touch the chest and thighs to the ground.  Come all of the way up at the top.

For the next part you can choose single unders, dumbbell skip overs or if you are unable to jump at all a low step up will work just fine!