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!

4 Rounds
1 Min Weighted Farmer Carry or Low Step Up
4 Inchworms
10 Burpees

Idea weight for Men: 2 dumbbells - 15-25# - or - Single 30-55# KB/DB
Idea weight for Women: 2 dumbbells - 8-15# - or Single 12-25# KB/DB

Score: Total Time
Goal: Under 12 Min

NOTES:

This workout works best if you have a pair of lighter dumbbells held at the sides.  You can either walk carry them - one in each hand - or if you don't have a pair of dumbbells you can carry a single db or kb at the chest.  If you can't actually leave your house for a full minute each round to walk you may sub a low step up holding your weight for 1 minute each round.

The inchworm starts with you placing your hands on the ground in front of your feet.  Walk the hands away from the feet until you are in a plank/top of a push up position.  Perform a push up keeping the belly tight - no snaking or worming!  Touch the chest and thighs to the ground at the bottom and press out completely at the top.  Go to the knees for the push up part if you need to. Try not to let the elbows flare out, but keep them pulled in tight!

After you have completed the push up you will walk the hands back to the feet and stand up!

For the burpees, place the hands on the ground.  Jump or step the feet back.  Get the chest and thighs to the ground.  Jump or step the feet in.  Jump and clap.

You may sub knee push up, no push up, or even elevated burpees!