Simple Shift Warm up
Running Warm Up

10 Rounds (This will be 15 Min Total)
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds LOW Step Ups Holding Dumbbells
30 Seconds Dumbbell Jump Overs or Plate Jumps

Idea weight for Men: Pair of 15-30# DBs
Idea weight for Women: Pair of 8-20# DBs

Score: Keep Track of Your Jump Overs or Plate Jumps ONLY! (See below for other sub options)
Goal: 50 Reps + (5 or more each time)

So this will be 30 seconds at each movement. You will rotate between the 3 stations for 15 minutes.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope).

For the  step ups you will choose a lower height while holding 2 dumbbells or KB in each hand. You can also use one DB/KB that you hold fat your chest.

Make sure to put your WHOLE foot on the step each time.  Don't allow the knee to cave in and drive out of the heel to stand completely.  Lower under control and switch feet.

For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object.  You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the questions you can perform a KB swing.

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.

JUMP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to somthing more mangeable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.