TUESDAY SHIFT 05/21/2019
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 Swing
10 Sit Up (or Mama Sub)
10 Plate Hops, Hop Overs, or Step Ups
Idea weight for Men: 35-50# KB/DB
Idea weight for Women: 12-25# KB/DB
Score: Total Number of Completed Rounds + Any additional Reps.
Goal: 5 Rounds +
NOTES:
10 Reps of these movements should stay VERY manageable. Just keep moving and choose the right weight and version of each movement to allow to get the 5 rounds or more!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the sit ups we would love to see you touch the ground behind you at the bottom and come ALL of the way up and touch your toes at the top. You can do whatever you need to do with your feet. And if you need to use a little assistance from a band or something to help you come all of the way up that is fine.
Mamas - you may sub deadbugs, or some of the other options Carolina will provide in the weekly subs sheet on the Pregnant/Postpartum FB group!
For the plate hops/hop overs/step up options. We would love to see you jump onto or over something if you are up for it. Otherwise you can do step ups (alternating legs).
Make sure you focus on the knees going forward and out on take off and landing in your jumps - as opposed to caving in.
Have Fun!