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!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

15 Minute AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

3 Burpees
5 Shoulder Press
3 Burpees
10 Air Squats

Idea weight for Men: 30-50# Single KB or DB - or lighter pair of dumbbells
Idea weight for Women: 12-25# Single KB or DB - or lighter pair of dumbbells

RX+ Option: (Yep even for SHIFT) try a little bit of a jumping squat!  Only do this if you have

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds or More!

NOTES:

For this workout the reps are kept pretty low so that you can keep moving the whole time!

For the burpees you may do regular burpees, knee push up burpees, no push up burpees, or elevated burpees!  Find what will allow you to move through and keep moving for the whole 15 Min!

For the shoulder press you will hold either one dumbbell or kettlebell with both hands at the shoulder and press overhead OR you can perform the movement with 2 lighter dumbbells - one held at each shoulder.

Either way keep the belly tight and press the weight straight overhead  - locking out the elbows with the biceps by the ears at the top!

For the squats your feet will be shoulder width apart.  Heels are down and chest is up!  Tighten the belly.  Reach the butt back and down.  Drive the knees out.  Put the hands out in front for a counter balance.  Ideally you will get your butt lower than your knees at the bottom, with heels still down, knees out, chest up and no collapsing!  If you need to use a target that is slightly higher or something to grab on to for a counter balance - that is ok!

Stand all of the way up at the top!