FRIDAY SHIFT 04/12/2019


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!


3 Rounds

15 Dumbbell or Single Kettlebell Deadlifts
30 Air Squats
15 Dumbbell or Single Kettlebell Deadlifts

Rest 1 Min between Rounds

Idea weight for Men: Single 50#ish DB/KB - or - set of lighter dumbbells
Idea weight for Women: Single 35#ish DB/KB - or - set of lighter dumbbells

Score: Total Time including rest
Goal: Under 10 Min


This one will be a bit of a burner today and the goal is to get through each round as quickly as possible.  Can you keep the rounds under 3 min each?  2 min?

If you finish under 8 min and think you want to add even a 4th round - go for it!

For this workout you will start wtih 15 deadlifts.  If you are using a single KB or DB you will have the object between your feet.  Heels ae down, chest is up, belly tight, hinged forward at the hips and slight bend of the knees with straight arms.

Keep the arms long and straight and drive through the heels as you lift the chest to stand up. To lower, reach the butt back, keep the chest lifted and the weight close to the body.

If you are using 2 lighter dumbbells you will move your feet in more narrow and have one dumbbell in each hand just outside the feet.  Touch the ground lightly with one head of each dumbbell at the bottom each time.  Make sure to bend the knees and keep the belly tight and chest lifted at the bottom.

For the squats - these will be unweighted.  Heels are shoulder width apart.  Heels are down and belly is tight/chest is up.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Tighten the belly. and get the butt lower than the knees at the bottom without plopping or knees caving in.  Drive through the heels and lift the chest to stand.

If you have a hard time going that low you may choose to squat to a target that is a bit higher to keep good positions.  You may also choose to use just a slight assistance from a pole or chair to allow you to keep the chest lifted when you are that low.