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!


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders / Taps
10 KB Swings

Idea weight for Men: 30-50# Single DB or KB
Idea weight for Women: 12-25# Single KB or DB

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +


For this workout you will choose between single unders with your jump rope, taps, or you can even do like chalk line lateral hops!

If you are unable to jump you will choose a low step up!

For the swings you will have the weight in both hands at the waist. Feet are roughly shoulder width apart and heels are down. Hinge forward at the hips slightly but keep the chest lifted. Allow a slight knee bend, and with straight arms, pull the weight back between the legs. Stand up hard and fast driving through the heels. Guide the bell with a big chest and tight belly/straight arms to roughly eye level. Allow gravity to bring weight back down, but don't let it take you for a ride! Keep the heels down and chest up!


Double/Single Unders -

To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.


If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!