TUESDAY SHIFT 04/23/2019


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!


AMRAP 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

30 Seconds Taps, Single Unders, Jog, Bike, Row
10 Step Ups

May add difficulty by making step ups weighted or doing a Step Up Over

Score: Total Number of Completed Rounds + Any additional Reps
Goal: 12 Rounds +


This workout is the opitomy of #morethannotthing.  You barely need a warm up and need no equipment other than something to step on basically.  Just move and get something done.

For the first part you may choose what works best for you.  Just make sure you move for 30 seconds each time at a sustainable but uncomfortable pace.

For the step ups you may do these unweighted, holding light dumbbells at the sides, or may even do a step up over.

For these reps, just make sure that every time you go to step up that you put your whole foot on the box.  Don't allow the knee to cave in and drive through the heel.  Stand all of the way up.

Choose a height that you feel comfortable stepping up and down, but that is challenging for you for this many reps.