Simple Shift Warm Up
Squat Warm Up

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Air Squats

That's it!
Push the pace!

Score: Total Time
Goal: Under 11 Min

For this workout, you will move for 30 seconds followed up by 10 air squats until you've completed 8 rounds total.

The goal here is to do the first part at an uncomfortable pace - so don't use it as recovery. It's only 30 seconds!

If finish under 8 min - go up to 10 rounds.

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

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

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.

DB 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.