MONDAY SHIFT 04/29/2019


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!


5 Rounds for Time
20 Taps or Single Unders
20 Mountain Climbers
20 KB/DB Swings

Idea weight for Men: 35-55#
Idea weight for Women: 15-35#

Score: Total Time
Goal: Under 20 MIn


For this workout you may choose taps or single unders with the jump rope.  For the taps you will tap like a step or your KB or whatever you want with one toe and then in almost a running motion switch feet!

For the mountain climbers you will start in a plank/top of push up position.  You will pull the knee up to the chest keeping thehips down.  Each time a knee comes up it is 1 rep.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to eye level with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell back down.  Don't allow it to pull you forward or pull your back into a round position.