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!


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

1 Push Up + Right Shoulder Tap + Left Shoulder Tap
7 Jump or Skip Overs
2 Push Up + Taps (Push up/tap/tap - Push up/tap/tap)
7 Jump or Skip Overs
3 Push Up + Taps
7 Jump or Skip Overs
4 Push Up + Taps
7 Jump Overs....

Keep adding 1 cycle of push up + taps each round.  Get as far as you can in 12 min

No weight needed today!

Jump or skip over a dumbbell, your kids toy, or even a chalk line on the ground.

Score: TOTAL reps of EVERYTHING at the end (get out the calculator....we know)
Goal:  Get through the round of 10 push up + taps or more!


So the way this works is you do 1 push up then remaining in the plank position tap your left shoulder with your right hand, then your right shoulder with your left hand.

For the push ups we want to see a rigid body position.  No sagging or snaking.  These may be from the toes or the knees. You can also do an elevated push up if you need to!

Hands should be just outside the shoulders down on the sides of your chest.  When the elbows bend and as you press up your elbows should go back and stay mostly in.  No flared out elbows!

If you have an injured shoulder you can take out the push up entirely and just do the taps!

For the jump or skip overs.  Face the object you are jumping over.  If you CAN, jump over it with both feet.  Then turn around and jump back.  Each jump = 1 rep.

If you need to do a little skip because jumping off of both feet isn't an option - totally fine.  If you need to you may even sub 7 step ups!