FRIDAY SHIFT 06/05/2020
10 Rounds (For Time)
12 Alternating Unweighted Lunges or Step Ups
6 Overhead Press
Idea weight for Men: Single 25-50# DB/KB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells
Score: Total Time
Goal: Under 15 Min
**Turn this into a NO EQUIPMENT WORKOUT by swapping out the overhead press for push ups!
For this workout, you'll perform 12 lunges and 6 presses until you've completed a total of 10 rounds!
The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
If you are unable to lunge you may swap out alternating step ups.
For the overhead 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 by the ears! Then bring the dumbbells all the way down to the shoulders each time.
If you'd like to turn this into a totally bodyweight workout, swap the overhead press for push-ups!
LUNGE/FARMER LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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.