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!


6 Rounds
10 DB Bent Over Row Right
10 DB Bent Over Row Left
10 DB Hang Snatch Right
10 DB Hang Snatch Left
20 DB Skip Overs

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

Score: Total Time to Complete
Goal: Under 15 Min


For the dumbbell bent over rows you will lean on a box, bench, or even against a wall.  Allow the dumbbell to hang from the shoulder with the belly tight and chest up.  Pull the elbow back so that the dumbbell gets pulled all of the way to the rib cage at the top.  Lower back to the hang at the bottom.

Do 10 on the right then 10 on the left.

For the hang dumbbell snatch you will stand with the feet roughly shoulder width apart.  You will hold the dumbbell in one hand at the waist.  Dip by bending the knees slightly- pushing the knees OUT slightly, allowing a hinge at the hips with the chest up and belly tight. The dumbbell will go between the legs and the arm stays straight.  Stand up hard and fast.  Shrug the shoulder.  Pull the elbow high and outside and the dumbbell up the body.  Punch to lock out overhead with the bicep by the ear and belly tight at the top.

Lower back to the starting position at the waist.

Do 10 on one side then 10 on the other.

For the dumbbell skip overs you will simply place your dumbbell down and skip over it laterally.  If you are worried about tripping you may choose to jump over something lower - even a crack or chalk line on the ground.

Unable to skip?  You may swap low step ups!