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 Minutes
(As Far as you can get in 12 Min)

1 Kettlebell Swing
1 Inchworm
2 Kettlebell Swings
1 Inchworm
3 Kettlebell Swings
1 Inchworm
4 Kettlebell Swings
1 Inchworm...

Keep adding one KB or DB swing each time with 1 inchworm in between.

Idea weight for Men: 30-50# Single DB or KB
Idea weight from Women: 12-25# Single DB or KB

Score: Total number of reps at the end.  Add all Inchworms and KB Swings up for one big number!
Goal: 65 reps +


For this one it's pretty simple - just do 1 swing then 1 inchworm- 2 swings then 1 inchworm.  Always one inchworm, always adding 1 swing each time.

For the inchworms you will place your hands on the ground.  Walk your hands away from your feet until you are in the top of a push up/plank position.  From here you can lower your knees to the ground if you need to, but keep your belly tight and lower yourself down until your chest touches the ground.  Avoid allowing your elbows to flare out.  Hands should be about shoulder width apart and elbows shoulders be going back.  Press yourself to the top of the push up/plank position.  Walk the hands back to the feet.  Stand to complete.

If you need to take the push up out of this movement for shoulder injury or belly reasons - that is ok!

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!