Full Body Shift Warm Up
Squat Warm Up

This one kind of has 3 Parts - but we will be keeping ONE big score!

Part 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 KB/DB Deadlifts
3 Burpees

When 4 Min is up - Rest 1 Min - Then -

Part 2:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
5 Goblet Squats
3 Burpees

When 4 Min is up - Rest 1 Min - Then -

Part 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Overhead Press
3 Burpees

Recommended weight for all 3 parts (modify or ditch weight as needed for each):

Men: Single 25-50# KB/DB - or - pair of lighter dumbbells
Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total COMPLETED ROUND + Any Additional Reps from All 3 AMRAPs COMBINED!
Goal: 20 Rounds (average 6 -7 per AMRAP)

So, for this workout you will do the first 4 minute AMRAP, then rest one minute. When the clock hits 5 minutes you will do part 2 - the 4 minute AMRAP, followed by one minute rest. When the clock hits 10 you will complete part 3 - the final 4 minute AMRAP.

For this one you will add up ALL your rounds and reps from each 4 minute AMRAP.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet.  Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up.  Lift the chest and squeeze the butt to stand!  Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

For the Goblet Squat you will hold the weight at the chest/shoulders.  Feet are shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down as you drive the knees out.  Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up!  Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position.  Or if injury/issue prevents this you may squat to a slightly higher target!

For the overhead 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.

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

POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar. be sure to sub DBs for the bar so you are not training inefficient movement patterns.

KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.