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!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

5 Rounds
1 Min Jog, Row, Bike, Jump Rope, Taps, Low Step Ups
15 Ring/TRX Rows or Bent Over Rows
30 Air Squats

Idea weight for Men (if doing rows): Single 35-40# KB/DB - OR - pair of lighter dumbbells (both hands at once)
Idea weight for Women: Single 12-25# KB/DB - OR - pair of lighter dumbbells (both hands at once)

Score: Total Time
Goal: Under 18 Min

NOTES:

For this workout you can choose what you would like to do for the 1 min portion each time.  Choose the same thing for all 5 rounds and move at a pace that is uncomfortable but sustainable.

For the ring/trx rows remember that the more parallel you are to the ground, the more difficult they will be.  Start with the arms completely straight at the bottom and pull the chest all of the way up at the top.  Keep the body in a rigid position and belly tight.

If you don't have rings, bands, or even a bar in a rack to do the rows on you may sub a bent over row.  These may be done with 1 arm at a time (all 15 on one side then all 15 on the other) or with a dumbbell in both hands at the same time.

If doing one side then the other, you may want to lean against a wall or bench/back of a chair.  Make sure your belly is tight and chest is lifted.  There should be a hinge at the waist and slight bend of the knees.  Pull the dumbbell all of the way to the side of the chest.

The movement is the same if doing with 2 dumbbells (aside from leaning on something).  Keep the chest up.  No rounded backs!

For the air squats the feet are under the shoulders with the heels down.  Stand tall, chest up and tighten the belly.  Reach the butt back and down and drive the knees out.  Keep the heels down.  Get the butt lower than the knees with the chest up, belly tight, heels down, and knees out.  Do not allow yourself to plop or collapse.  Drive through the heels and lift the chest to stand.

If you need to squat to a slightly higher target in order to keep good positions, that is fine.  You may also choose to use a pole or chair for counter balance - but keep the weight going BACK and try not to rely on it for anything other than balance.