THURSDAY SHIFT 05/23/2019
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!
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
6 KB/DB Deadlift
8 Bodyweight Lunges
Idea weight for Men: Single 30-55# KB/DB - or - Pair of lighter 20-30# dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - Pair of lighter 8-20# dumbbells.
Score: Total number of completed rounds + any additional reps
Goal: 10 rounds!!Try to hold a round a minute or more! You can do it!
NOTES:
Kettlebell Deadlift:
For the deadlifts the kettlebell will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.
To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.
Deadlift with 2 Dumbbells:
For the deadlifts the DBs will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive the heels into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.
To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
The lunges are bodyweight only. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches. If you are unable to go that low due to pain or mobility that is ok. Try using a counter balance if necessary. These lunges are alternating so you will do 4 per leg each set.
If you are just unable to lunge you may sub step ups or squats!