5 Rounds

20 Plank Shoulder Taps
16 Lunges (Alternating)
10 Shoulder Press

Idea weight for Shoulder Press Men: Single 40-55# DB/KB - Pair of lighter dumbbells

Idea weight for Shoulder Press Women: Single 15-35# DB/KB - Pair of lighter dumbbells

Score: Total Time
Goal: Under 10 Min
Quick and dirty one today guys.

For the plank shoulder taps you will start in the top of a plank position (top of a push up). Make sure the shoulders, hips, knees and ankles are all in one line. Belly is tight and hips are not saggy or raised up high.

Bring up the left hand to tap the right shoulder, then the right hand to tap the left. Each tap = 1 rep so you will end up doing 10 per side.

If you need to you can do these elevated or from the knees.

The lunges today are unweighted.

For the lunges you may do walking, forward stepping in place, or reverse stepping in place lunges. Make sure you take a long enough step forward or back that the front heel stays down when the back knee lightly touches. Don't allow that front knee to cave in.

If you are unable to - or have pain doing lunges you may substitute a step up.

For the press you may hold a single DB or KB with both hands at the chest or a lighter pair in both hands at the shoulders. Stand tall, tighten the belly, lift the chest and press the weight straight up. Finish with the weight locked out over the middle of the body and the biceps by the ears. Keep the belly tight and ribcage pulled down. Squeeze the butt throughout!



For pregnant mamas and mamas in the rehab stages of postpartum, consider weighing risk vs. reward with this movement. The potential risks are: creating an unnecessary amount of pressure in the core/pelvic floor which are already compromised during pregnancy, creating an unstable midline with little support for your spine, creating an opportunity for falling. The potential rewards are going to be different for everyone. Please weigh carefully. If you decide to modify, you can try a Pike Position (knees on box or bench) with shoulder taps or any of the modifications for the SHIFT version.


If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to use a lighter weight, do the same type of lunge/hld for both movements, or make it an unweighted lunge instead.


If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub elevated taps with hands on box, bench, wall, table, etc. You could also lower the knees to the floor and tap from table top or hover the knees in an advanced table top position or low bear pose and add taps.