Simple Shift Warm Up
Squat Warm Up

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, Mtn Climbers, Low Step Ups
30 Seconds Air Squats
30 Seconds Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups
30 Seconds Overhead Press

Idea weight for Men: Single 25-50# KB/DB - or - Pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - Pair of lighter dumbbells

(Only need weight for the overhead press)

Score: Squat and Press Reps Combined for all 8 Rounds.
Goal: 130-180 Reps

For this workout, you will perform 30 seconds of jogging, 30 seconds of squats, 30 seconds of jogging, and 30 seconds of presses for 8 rounds or 16 minutes total.

For the first part you will choose from a Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

For the shoulder 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 it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

If you need to - you can sub push-ups for the shoulder press. You may do regular push ups, knee push ups, or even elevated push ups.

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.

JERK/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, Strict Press, Seated Strict Press, or even Front Raises.