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!


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

3 Inchworms
12 Lunges

Oh man - super simple and super sneaky!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +


This one is a great one that you really can do ANYWHERE!  No excuses today crew!

For the inchworms you will place your hands on the ground in front of your feet.  Walk your hands out to the top of the push up and lower the chest and thighs to the ground.  You can do this from the toes or lower yourself to your knees for the push up portion.  Then, keeping the belly tight to avoid snaking or worming - press yourself back up to lock out.  Walk the hands back to the feet and stand completely at the top.

For the lunges you may perform forward stepping, reverse stepping, or even walking lunges.  Make sure that you take a long enough step that your front heel stays down when the back knee lightly touches the ground.  Keep the torso upright and drive through the front heel to stand.  If you are unable to go all of the way down under control you may lower the distance, or if lunges don't work for you - you can sub a step up instead!

You will alternate feet with each lunges step - so you end up doing a total of 6 per side per set.