TUESDAY SHIFT 07/28/2020
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
8 Push Up + Shoulder Taps
20 Skip Overs / Single Unders
No weight needed for this one!
Score: Total Number of Completed Rounds + Any Additional Reps. (Each Push Up + Tap + Tap = 1 Rep)
Goal: 7 Rounds +
For this workout you will do 8 reps of a push up + (in a plank position) tap left shoulder with right hand + tap right shoulder with left hand.
After 8 of those - you will stand up and do 20 skip overs or single under with the jump rope. For a skip over you will have a very small object to jump over or even a chalk line on the ground will work.
You could also sub taps, a low step up, or 30 seconds on a rower or bike if needed.
For the push ups you will do them from the feet, from the knees, or even elevated with your hands on a box. Keep the belly tight. No sagging hips or snaking.
When you are doing the taps - same thing. No sagging hips! We also don't want to see the hips up too high either. Work to keep the belly tight and be in a solid plank position.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.
HOP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.