TUESDAY SHIFT 02/25/2020
6 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, or Single Unders
12 Overhead Press
Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells
Score: Total Time
Goal: Under 12 Min
For this workout you will do 1 minute of movement followed by 12 overhead press for 6 rounds total.
For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps. Make sure you are moving for the whole minute!
For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.
Mama's you can do a seated press.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.