Simple Shift Warm Up

Every Min on the Min for 12 Min
30 Seconds Jog, Row, Bike, Single Under, Low Step Ups, or Taps
7 Goblet Squats

Idea weight for Men: Single 25-55# KB/DB
Idea weight for Women: Single 12-35# KB/DB

The way this works is you do the 30 seconds + the 7 Squats every min!

Score: For each round that you are able to complete all of the work - you get one "round"
Goal: Choose the right weight/type of squats to allow you to do all 12 rounds - but challenge yourself!

For this workout, you'll perform 30 seconds of movement followed by 7 squats then you'll rest until the next minute starts and do it all over again until 12 minutes are up!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, or taps.

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target, lighter weight, or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. See the Mama Mods Movement Library for a demo video.

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.