Simple Shift Warm up

5 Rounds
1 Min KB/DB Swings
1 Min Burpees

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Reps of Both Movements Combined
Goal: 125 Total Reps!

For this workout you will do as many KB/DB swings as you can in a minute. The following minute you will do as many burpees as you can in a minute. You will repeat this cycle until you have done 5 rounds or 10 minutes total. There is no set rest in this workout.

For the swings the goal will be to hit 15-20 per minute. 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 shoulder height. 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 burpees your goal will be to hit 5-10 in the minute! You may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull