MONDAY SHIFT 05/13/2019
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!
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Seconds Hop Overs, Taps, or Low Step Ups
15 Hang Power Cleans
15 Sit Ups
Idea Weight for Men: 35-50# Single KB or DB or set of lighter dumbbells (pair)
Idea Weight for Women: 12-25# Single KB or DB OR set of lighter dumbbells (pair)
Score: Total Number of completed rounds + any additional reps
Goal: 6+ Rounds!
NOTES:
For this workout you can choose what you would like to do for the 30 second portion. You may do skip overs, taps, single under jump ropes, low step ups, or even a 30 second bike or row is fine!
Make sure you choose a pace that is uncomfortable but allows you to keep moving.
For the hang power cleans you will hold either a single/DB or KB held at the hips with straight arms. Feet are between hip and shoulder width with the heels down. Dip slightly keeping the heels down, allowing the knees to come forward, and keep the chest up.
Stand up fast! Shrug the shoulders. Pull the weight up your body like you are zipping up your jacket (keep it close) and then rotate your elbows around underneath it so the weight is supported at your chest.
You may also use a set of lighter dumbbells - one held in each hand for these!
For the sit ups - cut the number down if 15 will take you longer than about 1 minute each time. Ideally we would like you to touch the ground behind you at the bottom and come up and touch your toes at the top. If you need to use a bit of assistance (and like I said - to cut the reps) go for it!
Pregnant/postpartum mama sit up sub options that work well are - slam balls (our favorite) or KB Swings!
For this one the KB Swing + Power Clean combo will really add up so feel free to lower the number to 8 each round if that is the option you choose.