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 Rounds
5 Ring Rows or Swings
7 Push Ups
9 Squats
20 Taps

If doing swings use:

Men: Around 25-40#
Women: 10-25#

NOTES:

For this workout you can choose between the rows or the swings based on what equipment you have available today.

For the rows - remember that the more parallel to the ground you are the more difficult these become.  We always want to start with straight arms and pull our body all the way up to touch the rings or bands that we are using.  You may also use stretch bands that pull TO YOU!

If you are choosing the swings you will hold either one dumbbell or your kettlebell with both hands at the waist.  The heels are about shoulder width apart.  Keep the heels down and bend the knees slightly.  Keep the arms long as you hinge at the hips.  Keep the back flat and chest up!  From that position you will stand hard and fast using the power from the legs to make the kb weightless.  Guide it with the arms to just about eye level.  Allow gravity to bring it back down, making sure you don't collapse or round through the back.

For the push ups you may do these on the feet, on the knees, or elevate on a box or bench.  You will come all of the way down and touch your chest at the bottom.  Come all of the way up to lock out at the top.  Keep the belly tight - no sagging or super high hips!

For the squats you will stand with the feet shoulder width apart.  Heels are down.  Reach the butt back and down and drive the knees up.  Keep those heels down and fight to keep the chest tall.  If you can - you will get the butt all of the way below the knees at the bottom.  If you are unable to keep a good position that low or are unable for injury reasons you may squat to a target that is a bit higher.

You may also choose to squat using assistance like a pole or a chair to hold on to.

For the taps you will simply jump and tap one toe at a time on an object.  It could be a step or a dumbbell - anything works!  Each toe tap counts as a rep!