WEDNESDAY SHIFT 07/22/2020
4 Rounds (For Time)
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups
12 Goblet Squats
12 Overhead Press
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
Rest 1 Min Between Rounds
Suggested weight range for Men: Single 25-45# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells
Score: Total Time INCLUDING the 1 Min Rest Intervals
Goal: 16-20 Min
For this workout, you will start off with 1 minute of movement (choose from one of the options listed), followed by 12 goblet squats and 12 overhead presses, then finish the round with another minute of movement. You'll rest 1 minute before repeating 3 more times to complete a total of 4 rounds.
Try to push the pace since you get to rest after each round! The weight for the squats and presses do not have to be the same!
For the first and final part you will choose from a jog/run, row, bike, taps, single unders (jump rope), and low step ups. This minute should be uncomfortable but you should be able to move the entire movement.
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!
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.
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.
SQUAT CLEAN/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 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.
PRESS/PUSH 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.