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)
12 Lunges (Alternating)
20 Singles / Skip Overs

No weight needed for this one!

Score: Total number of completed rounds + any additional reps
Goal: 7 rounds +


Oh man - this is one of those that looks super simple, and then just adds up!

It's so simple!  You will do 12 alternating lunges.  You may do these as forward stepping, reverse stepping, or even walking lunges.  Each lunge counts as 1 rep so you end up doing 6 per leg each round.  If you are feeling up to it you can hold a weight at the chest in both hands (like a goblet hold) but otherwise these are meant to be bodyweight only.

Make sure you take a long enough step that your front heel stays down when your back knee touches the ground.  Don't allow the front knee to cave in and keep the chest lifted.  If you are unable to go all of the way down without pain - partial range is acceptable.  A sub option if lunges are just OUT for you is a step up!

You may do single under jump ropes or jump/skip over a dumbbell or even a chalk line on the ground!

Mamas - if jumping is out you can simply do taps, low step ups.