THURSDAY SHIFT 03/19/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
12 Single Arm Overhead Press (6 per side)
12 Sit Ups
Ideal weight for Men: Single 25-40# DB / KB - or - pair of lighter dumbbells
Ideal weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 Rounds +
For this workout you will perform 12 KB swings, 12 single arm overhead press (6 each side) and 12 sit ups for 12 minutes.
For the swings 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 shoulder press you will use 1 dumbbell or KB and perform 6 presses on the left arm and then 6 presses on the right arm. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbell/KB all the way down to the shoulder each time.
For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. You can use a stretchy band or rope to help pull yourself up all the way if you need it!
No sit ups or crunching right now? You may try a dead bug or slam ball. Mama's, be sure to check out the modifications for the sit ups!
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!
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, Dumbbells, Strict Press, Seated Strict Press, or even Front Raises.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).