WEDNESDAY SHIFT 08/21/2019
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
10 Air Squats
10 Sit Ups
20 Mountain Climbers
10 Plate Hops or Chalk Line Jump Overs
No Weight Needed Today!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout you won't need any weight. That means that this is a great one to save for a hotel room or when you are trying to do something quick during your kid's naptime.
For the air squats you will start with your feet under your shoulders with the heels down. Stand tall and tighten the belly.
Reach the butt back and down. Keep the heels down. Drive the knees out. Keep the belly tight, and lift the chest.
Get the butt lower than the knees at the bottom. Drive thorugh the heels and squeeze the cheeks to stand up.
If you tend to plop, if your knees cave in, or if you REALLY roll forward onto the toes in the bottom of the squat you might want to try using the back of a chair or the pull up bar for a counter balance.
If you have any sort of pain in that bottom position you may choose to squat to a target that is a bit higher - still working on keeping heels down, chest up, and knees out.
For the sit ups we would ideally love to see you touch the ground behind you at the bottom and come up and touch your toes at the top. If you are unable to do this you may try using a little assistance or sub more of a crunch.
Other options are slam balls, dead bugs - or make sure to check Members Only for more pregnant/postpartum subs!
For the mountain climbers you will start in the top of a push up position. Pull one knee up to the chest/armpit - return it - then pull up the other. Every time a knee comes up it is 1 rep.
Plate hops are a SHORT - like 3-4" max jump. You can use a bumper plate or an old phone book! You may also choose to jump over a chalk line. Do that FACING the line then step back over for the next rep.
If you are unable to jump you can try a skip up or over the line or even a low step up.
WEIGHTED/ NON WEIGHTED SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps or less weight to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.
MOUNTAIN CLIMBERS - Similar to the core mechanics in a sit up, this movement can put a lot of pressure on the core and pelvic floor. Feel free to SUB: Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.