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

6 Rounds
1 Min Jog, Taps, Single Unders, Taps, Row, Bike
20 Squats
3 Inchworms

No weight needed today!

Score: Total Time
Goal: Under 16 Min

NOTES:

Just a consistent mover again today guys!

You can choose what you want to do for the 1 min portion each round.  Of course- do the same thing for all of them.  If none of what is listed will work you could also do a low step up, or even over the line skips.  Basically the goal for whatever you choose is to keep moving at an uncomfortable but sustainable pace for the entire minute each time.

The squats are just bodyweight.  You will start with your feet shoulder width apart and the heels down.  Stand tall and tighten the belly.  Reach the butt back and down.  Keep the heels down.  Drive the knees out and keep the chest lifted and belly tight.  Keep going down until your butt is lower than your knees.  Don't allow yourself to plop or collapse!  At the bottom the heels are down, knees out, chest up, belly tight.  Drive through your heels and lift your chest to stand.

If you are still having a hard time not plopping in the bottom or if you can't keep a good position - OR - if you have pain in going that low - you may choose to squat to a target that is a bit higher or use a counter balance like the back of a chair.  The goal is still to keep heels down, knees out, and chest up!

For the inchworms you will place your hands on the ground in front of you.  Walk your hands out to the top of a push up position.  Don't allow any sagging!  Belly tight lower down to the bottom of the push up (chest touches the ground) from either the toes or the knees.  Press to lock out at the top.  Walk the hands to the feet - stand.  If you need to lower the number of these to keep moving or take the push up out for belly or injury reasons - do so!