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 or Plate Hops
10 Sit Ups
20 Single Unders or Plate Hops
10 Step Ups

No weight needed today!  If you are feeling like you want a bigger challenge you can hold light dumbbells during the step ups!

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

NOTES:

For this workout if you want to sub mountain climbers for the jump ropes or hops that is also a great sub!

For the plate hops if you aren't comfortable jumping onto something (btw it should be something no higher than like 3-4 " off the ground) - you can always find something to jump OVER!  Even a chalk line on the ground - hop over then step or hop back.  Hop over - step or hop back.

For the sit ups we would prefer to see you come from lying completely flat to all of the way up to touch your toes at the top.

If you need to use a towel or band or something for a little assistance - do that.  Just don't jerk them.  Keep it under control.

You may do whatever is most comfortable for you with your feet!

If you are unable to do sit ups (prig/postpartum) you may sub a kb swing, slam ball, deadbug (FP1).  See more prego/pp suggestions in general on the Street Parking Pregnant/Postpartum FB Group!

For the step ups you will find a height that is challenging for you but that you feel comfortable stepping up and down.  Alternate feet with each step and make sure to drive through the heel.  So for each set of 10 you end up doing 5 on each side.