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!


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

Idea weight for Men: 30-45# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total number of completed rounds + any additional reps
Goal: 7 Rounds +


This workout isn't all that much different than the main Program A version today. The main difference here is that we keep the reps per round constant so that no one gets bogged down in those sets of 15 and 20. We would rather you keep moving!

For this one the KB will start at the hips. Feet are roughly shoulder width apart with the heels down. Arms are straight and long. Lift the chest and tighten the belly. Reach the butt back and allow a hinge at the hips and a slight bend at the knee. Pull the weight back through the legs with the arms straight. Stand up hard and fast. Use the power from the lower body to make the KB/DB weightless. Guide the weight to roughly eye level. Avoid leaning back. Allow gravity to bring the weight down WITHOUT it taking you for a ride! Keep the heels down and chest up!

For the push ups you may do regular push ups, knee push ups, elevated push ups or any variation of push up that allows you to bring your chest all of the way down and come all of the way up at the top. What we want to see is that the hands are just outside the chest and that the elbows go back and down. No snaking or worming! Belly tight!

Press all of the way up at the top.
You may do single unders, taps, or low step ups!