FRIDAY SHIFT 03/27/2020
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
4 Inchworms
8 Sit Ups
12 KB Swings
Ideal weight for Men: Single 20-40# KB/DB
Ideal weight for Women: Single 12-25# KB/DB
Score: Total Number of Completed Rounds + any Additional Reps
For this workout you will go through the 4 inchworms, 8 sit ups, and 12 KB swings for 12 minutes.
For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
If you need to take out the push up completely - that is fine.
You may also sub a push up + 12 elevated shoulder taps in place of each rep.
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. If you need to use a band or rope attached to something to help pull yourself all the way up - go for it!
No sit ups or crunching right now? You may try a dead bug or slam balls. Mamas check out the modifications on this workout!
TOES TO BAR/SIT UPS - This movement and its scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4, Demos can be found on Members Only Warm Ups), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks (Visit the Mama Modifications Movement Library for Demos!)
KB SWING - If you notice any 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!