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!


8 Rounds
30 Sec Jog, Row, Bike, Single Unders, or Taps
10 KB/DB Swings
30 Sec Jog, Row, Bike Single Unders, or Taps
5 Burpees

Idea weight for Men: Single 30-55# KB/DB
Idea weight for Women: 12-30# KB/DB

Score: Total Time
Goal: Under 18 Min


For this workout you can choose whatever you like for the 30 Second portions. Make sure you move for an entire 30 seconds each time at an uncomfortable but sustainable pace.

For the swings your feet are shoulder width apart with the heels down. The KB or DB will be held at the waist with both hands and straight arms. Hinge at the hip and bend the knees slightly. Keep the belly tight and chest lifted as you pull the weight between your legs. Stand up hard and fast driving through your heels and squeezing your cheeks! Finish by guiding the bell to eye level.

Don't allow the weight to pull you too far forward on the way back down. Keep the heels down and chest lifted. Go straight into the next rep!

For the burpees you may do regular, step in step out, knee push up, no push up, or elevated burpees. Choose something that allows you to complete all reps in about 45 seconds or less!