Simple Shift Warm Up

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Taps, Low Step Ups, or Line Hop Overs
10 KB/DB Swings
10 Sit Ups

Idea Weight for Men: Single 25-45# KB/DB
Idea Weight for Women: Single 12-30# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

For this workout, you'll do 20 single unders or taps, 10 KB/DB swings, and 10 sit-ups for 12 minutes total.

For the single unders / taps / line hop overs, you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.

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 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 add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug or slam balls.

For our Mamas, you can always check out the Mama Modifications on Members Only!

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups 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), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wall Ball Woodchop, Standing Cross Body Wall Ball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended 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 motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wall Ball Woodchop, Standing Cross Body Wall Ball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)