MONDAY SHIFT 10/07/2019
5 Rounds
1 Min Jog, Bike, Row, Taps, Low Step Ups
12 KB/DB Swings
6 Burpees
Idea weight for Men: 30-55# Single KB/DB
Idea weight for Women: 12-30# single KB/DB
Score: Total Time
Goal: Under 13 Min
For this workout you will do the 1 min + 12 swings + 6 burpees 5 total times.
For the 1 min portion you can pick what works for you/what you have available. Some options are run/jog (walk if needed), bike, row, low step ups, taps or even single unders.
The idea for that one minute is to move for the entire minute at a slightly uncomfortable but sustainable pace.
For the swings you will hold either a single KB or DB in both hands at the waist. Your feet should be roughly shoulder width apart with the heels down. Reach the butt back and bend the knees slightly. Keep the chest up as you pull the weight back between your legs. Stand up hard and fast. Keep the belly tight and guide the weight to about eye level. Allow gravity to bring it back down but keep the chest up, belly tight, and heels down!
For the burpees you can choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or even elevated burpees.
Make sure that your hands aren't out too wide for the push up portion and make sure that we are avoiding major worming or snaking! Keep the belly tight and hands next to rib cage for the push ups!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull