Simple Shift Warm Up

Notice that this workout kind of has 2 parts. It is a 7 Min AMRAP then a 3 Min Rest - followed by another 7 Min AMRAP.

So, here it is:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min):
7 Burpees
7 Low Jump Overs or Plate Hops

Rest 3 Min After all 7 Min

Then Repeat:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min):
7 Burpees
7 Low Jump Overs or Plate Hops

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps (from BOTH AMRAPs)
Goal: 8 Rounds +

So for this workout you will complete 7 burpees and 7 low jump overs for 7 minutes. Then, you will rest 3 minutes. Then, you will repeat those 7 minutes again!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Make sure with whatever variation you are doing you keep the elbow in on the way down so they brush your ribcage.

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 you are doing the plate hop overs you will jump up onto the plate with both feet, step down to the other side, turn around and repeat.

If jumping or skipping is out of the question you can perform an alternating step up.

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.