FRIDAY SHIFT 06/12/2020
7 Rounds
1 Min Jog, Row, Bike, Single Unders, or Low Step Ups
30 Seconds Max KB/DB Swings
30 Seconds Rest
Idea weight for Men: Single 25-45# KB/DB
Idea weight for Women: Single 12-30# KB/DB
Score: Total KB/DB Swing Reps
Goal: 70 Swings+
For this workout, you'll perform 1 minute of movement followed by 30 seconds of as many KB/DB swings as you can do! Then you'll rest for 30 seconds and repeat until 7 rounds total are done!
For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or low step ups.
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 eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
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.
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!