Posts tagged Monday Shift
MONDAY SHIFT 10/14/2019
 
SHIFT WARM UP
SHIFT WORKOUT

The original version of this workout was posted on January 10, 2018 and again on Oct 15, 2018! If you want to re-test it to see how you did - that's awesome!

4 TOTAL ROUNDS
Each Round is

6 Dumbbell Hang Clean and Press
6 Burpees
6 Dumbbell Hang Clean and Press
6 Burpees
Rest 1 Minute

Weight Idea for Men: 25-35# Dumbbells
Weight Idea for Women: 10-20# Dumbbells

See below for other options!
Score is total time including rest.

For the dumbbell clean and press you hold the dumbbells at the hips. Do a small dip - shrug the shoulders then pull the dumbbells up to the shoulders. From there you will press the dumbbells overhead.

Other options if you don't have the right dumbbells are a 2 hand kb clean and press. Or you can do this movement with a medicine ball!

For the burpees - you may choose from a regular burpee with either a step back - or jump back. You can go to the knees for the push up portion if you do this. Or if needed, you can take out the push up completely for a no push up burpee.

MAMA MODIFICATIONS

HANG CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/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.

BURPEES - If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). You can also sub: No push up burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

 
MONDAY SHIFT 10/07/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds
1 Min Jog, Bike, Row, Taps, Low Step Ups
12 KB/DB Swings
6 Burpees

Idea weight for Men: 30-55# Single KB/DB
Idea weight for Women: 12-30# single KB/DB

Score: Total Time
Goal: Under 13 Min

For this workout you will do the 1 min + 12 swings + 6 burpees 5 total times.

For the 1 min portion you can pick what works for you/what you have available. Some options are run/jog (walk if needed), bike, row, low step ups, taps or even single unders.

The idea for that one minute is to move for the entire minute at a slightly uncomfortable but sustainable pace.

For the swings you will hold either a single KB or DB in both hands at the waist. Your feet should be roughly shoulder width apart with the heels down. Reach the butt back and bend the knees slightly. Keep the chest up as you pull the weight back between your legs. Stand up hard and fast. Keep the belly tight and guide the weight to about eye level. Allow gravity to bring it back down but keep the chest up, belly tight, and heels down!

For the burpees you can choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or even elevated burpees.

Make sure that your hands aren't out too wide for the push up portion and make sure that we are avoiding major worming or snaking! Keep the belly tight and hands next to rib cage for the push ups!

MAMA MODIFICATIONS

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.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

 
MONDAY SHIFT 09/30/2019
 
SHIFT WARM UP
SHIFT WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

7 Ring/TRX Row or Upright Row
7 Push Ups
7 Sit Ups

No weight needed!

Score: Total number of rounds completed plus any additional reps
Goal: 7 Rounds or more!

For this workout if you have a way to do ring, band, or trx rows you will do those. You could even do a band pull down from your pull up bar or bands from a doorway if you have something like that!

If you don't that's ok! You can do an upright row with a single KB or dumbbell. Use a weight that is challenging but you are able to move for 7 reps. To do this movement you will hold the weight at your waist and pull your elbows high and outside like you are zipping up your jacket. Make sure you keep your shoulders pulled back and don't allow them to round forward.

Bring the weight up to just a few inches under your chin!

For the push ups you may do these from the knees or from the feet. You may also do them elevated!

Where we want you to focus is on keeping a straight body position and avoiding any snaking or sagging hips. Also avoid shooting the hips too high! Touch the chest and thighs at the bottom of each rep and come to complete lock out at the top.

For the sit ups you will touch the ground behind you at the bottom of each and come up and touch the toes at the top. If you need assistance to come all of the way up you can use a towel or band to help yourself pull up and lower!

If you are pregnant/post and need to avoid sit ups - you may sub some light kb swings!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

 
MONDAY SHIFT 09/23/2019
 
SHIFT WARM UP
SHIFT WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)

12 Mountain Climbers
6 Push Ups

This one will be TOUGH! All upper body! Find a rep count that is challenging but works for you!

Score: Don't worry too much about your score - but so that you can put something put the total reps of push ups you did in the WHOLE workout. So if you do 6 per minute the whole time - your score is 72

Goal: Make this work for you and don't get sloppy

This is an upper body blaster today guys! The idea isn't chasing a score but finding a challenging but finishable rep scheme and push up style for you!

For the mountain climbers you will be in the top of the push up position. You will bring one knee up then bring it back down and switch the other knee up. Each time a knee comes up = 1 rep. So alternating legs you end up with 6 per side.

The goal for the mountain climbers is to keep the belly tight (no sagging) but also the butt down (no piking). You may even do these elevated if you need to!

For the push ups you may do them from the knees, from the toes, or even elevated. The most important part is to keep the belly tight no sagging or snaking. Hands should be lower than the shoulders and just outside of shoulder width. Get the chest and thighs down to touch at the bottom of each rep and lock all of the way out at the top.

Lower the number to 5 per minute or even 4 if you need to in order to finish!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You can also try a floor press or bench press. (Search the BIRHFIT YouTube library to see a demos of the options!)

MOUNTAIN CLIMBERS - To make room for a pregnant belly and to avoid the added pressure that this movement can add to the core or pelvic floor try Elevated Mountain Climbers with Wide Knees, Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, or BIRTHFIT Functional Progression 3 (use the BF youtube library for demos)

 
MONDAY SHIFT 09/16/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Rounds
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells
Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time
Goal: 25 Min or Less

For the 1 min section you can choose between bike, row, jogging or taps. Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.

For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells. You will start with the object(s) at the waist. Perform a small dip by bending the knees slightly. Stand up hard and fast helping to make the db or kb weightless. Shrug the shoulders and pop the weight up to your chest by rotating the hands around.

For the press you will simply PRESS the weight over your head. Get the weight all of the way up until the biceps are by the ears. Keep the belly tight and squeeze the cheeks.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/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.

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.

 
MONDAY SHIFT 09/09/2019
 
SHIFT WARM UP
SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)


8 Bodyweight Squats
8 One Arm / One Leg V-Up

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +

Super simple one to get the week going you guys!

For the squats you will stand with your feet shoulder width apart. Make that you have your weight across your whole foot with your heels down. Stand tall. Lift your chest but tighten your belly. Reach your butt back and down, and keep your chest lifted.

Drive your knees out as you go back and down. Keep the heels on the ground! You can lift your hands in front of you for added balance.

Ideally you will get your butt lower than your knees at the bottom with your heels still down, knees out, and without plopping or collapsing.

If you have any issues going that low - like pain - you may try to hold onto a trx type band or the back of a chair for assistance. Just make sure that you stay BACK in the heels and that the knees go out!

You may also choose to squat to a target that is a bit higher as well!

For the one arm one leg v-ups you will lay on your back. Raise your hands up over your hands over your head. Lift one leg (keeping as straight as possible) and one arm (also straight). Bring your right hand to touch your left tow - then lower. Then bring your left hand to touch your right toe. Keep alternating. Each time you touch a hand to your toes it counts as a rep so you end up doing 4 per side per set.

You may also choose to swap out 8 full all of the way down, all of the way up sit ups.

If you are unable to do sit ups at this time consider subbing KB Swings, ball slams, or dead bugs!

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

 
MONDAY SHIFT 09/02/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

1 Minute Jog, Row, Bike, Taps, Single Unders or Low Step Ups
1 Min Air Squats
1 Min Ring or Upright Rows

No weight needed today - unless doing upright rows. In that case choose something that will allow you to get 10-15 reps each time!

Score: Total Reps of squats and rows
Goal: 125+

For this workout you will alternate the 3 stations at the top of the minute for 5 total rounds. This will take a total of 15 min exactly.

When the clock starts you will do 1 min of either a jog, row, bike, taps, single unders, or low step ups. Whatever you choose you will use for all 5 rounds. Keep a steady but uncomfortable pace for the full minute.

Once 1 min is up you will transition into doing 1 min of squats.

For the squats you will start with the feet shoulder width apart with your heels down. Stand tall. Lift the chest and tighten the belly. Reach the butt back and down. Keep the chest lifted, belly tight, and back flat. Drive the knees out as you go down and work to keep the heels down.

If you can keep the chest up and heels down - we would like you to get your butt lower than your knees at the bottom. If you tend to plop or collapse - you may choose to squat to a slightly higher target. Worry more about moving well - than going super fast.

You may even hold on to something for a counter balance if you need to - just make sure the butt goes back and heels stay down.

For the next minute you will do either a ring/TRX type row, a stretchy banded type pull down, or you may do a weighted upright row.

Make sure you start with the arms straight at the bottom each time and pull to the chest.

For the ring/trx rows remember that the more parallel your body is to the ground - the more difficult these reps become. We wamt you getting around 10-15 reps each time.

MAMA MODIFICATIONS

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

 
MONDAY SHIFT 08/26/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Rounds

7 Hang Power Clean and Press
5 Burpees

Idea weight for Men: Single 35-55# KB/DB - OR - Pair of lighter dumbbells.
Idea weight for Women: Single Single 12-30# KB/DB - OR - Pair of lighter dumbbells

Score: Total time
Goal: Under 16 Min

If your first round takes longer than about 90 seconds - choose a lighter weight or lower the number of burpees.

For the hang power clean and jerks you will hold either a single dumbbell or kb in both hands at the waist or a pair of lighter dumbbells.

You will dip a bit with the knees bending and butt going back slightly. Keep the arms straight, weight pulled back, and heels down. Stand up hard and fast - shrug - and guide the weight up to the chest/shoulders. From here keep the belly tight and butt squeezed - and press the weight over your head finishing at lock out with the biceps by the ears.

For the burpees you may do regular burpees, no push up burpees, knee push up burpees, step in step out burpees, or even elevated burpees!

Find something that allows you to finish 5 in about 30 - 45 seconds or less!

MAMA MODIFICATIONS

HANG CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.


JERK/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.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

 
MONDAY SHIFT 08/19/2019
 
SHIFT WARM UP
SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as possible in 15 Min

3 Inchworms
6 Rows
9 KB Deadlift

Idea of weight for men: 50-70# KB
Idea of weight for women: 30-50# KB

You can also do deadlifts with a single or 2 dumbbells if you don't have the KB for this one!

Score is total number of completed rounds and any additional reps completed in 15 min.

For the inchworms will start in a standing position. You will place the hands down in front of the feet. Start walking the hands out to a plank position. From here you can either add a push up - or skip it, your choice. You then walk your hands back into your feet and stand all of the way back up. That is 1 rep.

You will complete 3 inchworms.

For the rows you will choose an angle that will allow you to do 6 in no more than 2 sets. That means you can do something like 3-3 or 4-2 each time to get those done. The more parallel to the floor your body is, the more difficult they become.

If you don't have anything to do rows, but you DO have a pull up bar - you can also sub jumping pull ups. For these, make sure you are able to bend your knees and use a lot of leg to help you up. When you are standing with your arms extended overhead - the pull up bar should hit the middle of your forearm. Do not use a slow lower for this workout. Jump up and come down fast.

No pull up bar and no rows? You may sub upright rows for this workout as well!

For the deadlifts the kettle bell or dumbbell will be between the feet. Feet will be about shoulder width apart. Keep the heels down and the bell RIGHT between your feet - not out in front of you. Bend the knees slightly and avoid them caving IN. This is not a squat, however - your chest should be OVER the kettle/dumbbell. Arms are straight and long, chest is up.

From here, you will drive through the heels to stand up, squeezing the cheeks at the top. Reach the butt back, hinge at the hips, as you bend your knees to put the KB back down. Focus on keeping the back flat the entire time!!

MAMA MODIFICATIONS

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

ROWS - Focus on finding a height and posture that allows you to maintain a stable midline without any coning. If you need to sub and are working on managing the pressure in your belly or healing you pelvic floor SUB: Bent Over Rows, Upright Rows, or Banded Lat Pull Downs

 
MONDAY SHIFT 08/12/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Rounds

30 Seconds Min Jog, Taps, Row, Bike
3 Ring/TRX or Upright Rows
6 Push Ups
9 Squats

Score: Total Time
Goal: Under 15 Min

For the first part - the 30 second part - you can choose between Jogging, Taps, Row, or Bike! Just find a pace that you can move with for the entire 30 seconds.

Then you will complete 3 Rows, 6 Push Ups, 9 Squats.

No weight needed today!

For the rows you may do ring/trx/paralette rows. Remember the more parallel to the ground you are - the more difficult these become. Since it's only 3 in this workout feel free to make them more difficult than you normally do! If you don't have any of those as options you will do an upright row with a kettlebell, dumbbell, or even a pair of light dumbbells. You will hold the weight at your waist, keep the shoulders pulled back, and pull the elbows high and outside to pull the weight up your body - like you are zipping up your jacket.

For the push ups - you will do knee or elevated push ups.

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

If you need to use a slightly higher target due to pain or range of motion issues -that is ok. Really focus on keeping your heels down and chest up.

MOVEMENT TIP
MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, 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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

 
MONDAY SHIFT 08/05/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)


1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups
12 Goblet Squat to Press
6 Ring/TRX or Upright Row

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout you can choose what you would like to - or can do for the 1 min portion. Make sure you challenge yourself to an uncomfortable but sustainable pace.

For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.

Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.

If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.

For the rows you may do ring, banded, trx or swap out an upright row with your KB or DB!

MOVEMENT TIP
MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, 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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

 
MONDAY SHIFT 07/29/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)


10 Squats (Unweighted)
7 Ring/TRX Rows

No weight needed

UNLESS

If you don't have a way to do ring, TRX, or some type of banded row you may sub 7 dumbbell bent over rows per side (one side at a time) with a light to moderate weight.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +5 rounds of this workout is extremely doable! Can you shoot for even 7+?

For this workout you will simply repeat 10 bodyweight (air) squats and 7 rows over and over as many times as possible.

For the squats you will start with your feet shoulder width apart with the heels down. Lift your chest and tighten your belly. Reach your butt back as you keep your chest lifted. Drive your knees out and focus on keeping your heels down. Keep going back and down until your butt is lower than your knees without allowing your back to collapse or plop at the bottom.

Drive out of your heels, drive your knees out, and lead with your chest to stand.

If you have a tendency to plop at the bottom or have any pain in that position - you may try to use a counterbalance like a chair or something at the very bottom. You may also try to use a target that is JUST a bit higher than below parallel. The goal ultimately is to get you to the bottom.

For the ring/trx rows - remember the more parallel your body is to the ground the harder these become. We don't ever want you to have to break these more than once but the sets of 7 should get challenging as the workout goes on.

Make sure you start with straight arms each time and keep the torso in a rigid position. Pull the torso to the rings with the elbows going back. Lower back down under control.

If doing the single arm DB bent over row as a sub - you will lean against a bench or even the wall. Allow the dumbbell to hang and pull it to your rib cage. 7 on one side then 7 on the other.

MOVEMENT TIP
MAMA MODIFICATIONS

RING ROWS/DB BENT ROWS/TRX ROWS -

If you find that these movements create a lot of pressure and/or coning in the belly you can try elevating a standing Banded Lat Pull Down.

SQUATS -

For mamas experiencing SPD, try subbing a Box Squat (Search Birthfit YouTube Library) or Target Assisted Air Squat to keep you from going too deep or sagging into your joints in the squat.

 
MONDAY SHIFT 07/22/2019
 
SHIFT WARM UP
SHIFT WORKOUT

There are a bunch of scaling ideas in the main version of the workout today too, make sure to check that out because you might find one that works for you!

Metcon (Time)

25 Burpee
50 Upright Row with KB or DB
25 Burpee

Weight to try:

Men: 50#ish
Women: 30#ish

Use what you've got!

Time Cap: 15 Min
For this one the reps are set!

You will do 25 reps of a no push up burpee. So you will place the hands down, jump or step the feet out, jump or step the feet back in, stand.

Try to get into an actual flat plank position for each rep before coming back up!

You can also scale up to regular burpees with a push up if you are feeling up to it!

For the upright row you will hold the kb or db at the hips. Keeping the object close you will shrug the shoulders then bring the elbows high and outside like you are zipping up your jacket. Keep the object close as you come back down to the waist!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEES - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or modify to skip the push up, Elevated Burpees, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

 
MONDAY SHIFT 07/15/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up
Hey SHIFT crew! Hit the BODYWEIGHT WARM UP and the SQUAT WARM UP from Members Only today!!

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

FOR TIME

7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs
Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time
Goal: 15 Min or Less

NOTES:
Time Cap: 20 Min - For this one you have options for your Burpee Step Ups!

You can do a regular full push up from the feet burpee into a high 20" or so step up. You can do a knee push up burpee + high step up. You can do a no push up burpee step up. You can lower the step up. You can even do an elevated burpee!

Find something that works for you and will allow you do keep moving!

For the step up part - do your best to alternate feet per step or you could even just alternate for each round. The main point is that you don't step up with the same foot for the whole thing!

Make sure you are stepping up on a height that you are comfortable stepping both UP and down!

For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.

For the push press you will hold a single db or kb at the chest OR 2 lighter dumbbells at the shoulders. You will dip down keeping your chest up and weight in your heels. This is just a SMALL dip and is NOT a squat! You will use the power from your legs to help you drive the weight up over your head. Lock the elbows completely and pull it back over the middle of the body. Keep the belly tight!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

DB 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.

 
MONDAY SHIFT 07/08/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

10 Jump Overs/Step Ups
10 Goblet Squats

Idea weight for Men: 35-55# Single DB/KB
Idea weight for Women: 12-30# Single KB/DB

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds +

NOTES:

For this workout you cans actually pick if you want to jump ON something - like a low step or stack of plates - jump OVER something - like a laundry basket or your KB/DB - or do a step up.

If you choose to jump on or over something - make sure that you drive the knees out on the dip and the land! Absorb the landing by bending the knees! Face what you are jumping on or over. Use a 2 foot take off if you can, but you can also build confidence by doing a little skip over type motion if needed.

If you are doing a step up choose something that will challenge you since it's onky 10 at a time. Alternate feet with each step up. So you will end up doing 5 per leg each set. Make sure you put your whole foot on the box and that the knee doesn't cave in!

For the goblet squats you will hold a single KB or DB at the chest with the elbows tucked in! Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly.

Reach the butt back and down. Drive the knees out and focus on keeping your heels and toes down! Keep reaching the butt back and lifting the chest unti you get your butt lower than the knees at the bottom. Do not allow yourself to collapse or roll forward. Do not allow the knees to roll in.

Drive through the heels and press knees out to stand up fully at the top.

If you are unable to get that low without collapsing while holding weight - try it without the weight!

If you have any pain going that low you may choose to squat to a higher target or try holding onto the back of a chair or pole to help you stay in your heels as you go down.

MOVEMENT TIP
MAMA MODIFICATIONS

BOX JUMP/JUMP/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.

 
MONDAY SHIFT 07/01/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Hang Power Clean and Press
10 Alternating Reverse Lunges

Idea weight for Men: Single 30-55# KB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-35# KB - or - pair of lighter dumbbells

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

NOTES:

For this workout you can use either a single KB or a pair of lighter dumbbells for the hang power clean and press. Don't let the long name intimidate you. Basically the weight will start at the waist. You will dip slightly by reach the butt back a bit and bending the knees. Keep the weight close to your body, your arms long, and your heels down. Keep the belly tight and chest lifted. Stand up hard and fast - almost like a jump. Shrug and then just guide the dumbbells to your shoulders. That little jump or pop of the hip should help make the weight feel much lighter and do most of the work. From here you will just press the weight over your head. Press all of the way up until the biceps are by the ears at the top with the belly tight.

For the lunges we want you guys to at least TRY a reverse lunge. If you don't like it - you can switch back, We like a reverse lunge because the working foot stays planted. Don't allow the front knee to cave in. And take a long enough step (regardless of what kind of lunge you are doing) so that your front heel stays down when your back knee touches the ground GENTLY!

You will alternate feet with each lunge so you end up doing 5 per leg - per round. If lunges aren't a possibility for you - you may sub step ups, single leg toe touches (like a single leg deadlift with no weight), or even squats!

MOVEMENT TIP
 
MONDAY SHIFT 06/24/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Ring/Bent Over Rows (per arm)
7 Overhead Press
7 Jump Overs or Step Ups

Idea weight for Men: 35-50 SINGLE KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# SINGLE KB/DB - or - pair of lighter dumbbells

Score: Total Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

NOTES:

This workout is almost identical to the Program A re-tester today. Make sure to take a look at it with the sub options in case you want to give it a try!

For the first part you can do Ring/TRX or even bar in the rack type supine rows. Remember that the further your feet are out in front - the more difficult these become. Try to find a set up that won't allow you to easily finish all 7 each time, but will allow you to do at least 3 each time even when you are tired.

Start with completely straight arms at the bottom and keep the belly/torso tight as you pull all of the way up at the top.

You can also sub a stretchy band type pull down or 7 Bent Over rows RIGHT + 7 Bent Over Rows Left with your dumbbell!

For the Press you can hold either a single KB/DB at the chest and press straight up - or a pair of dumbbells - one at each shoulder. Press the dumbbells straight up and finish with the biceps by the ears. Keep the belly tight and avoid leaning back or overarching your back.

For the jump over you want to JUMP if possible. So even if you have to draw a chalk line on the ground - that is fine! You can also use your dumbbell, a laundry basket, whatever! For these we want you facing the object you are jumping over. If you can - do a 2 foot take off and landing. If it needs to be more of a skip - that is fine too!

If you are unable to jump - sub step ups!

MOVEMENT TIP
 
MONDAY SHIFT 06/17/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

15 Min AMRAP
(As Many REPS as possible in 15 Min)
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
2 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
4 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups
6 KB/DB Deadlifts
30 Seconds Jog, Bike, Row, Taps, Low Step Ups

Keep adding 2 KB/DB Deadlifts per round and see how far you can get in 15 Min!

Idea weight for Men: 30-55# KB/DB - or PAIR of lighter dumbbells
Idea weight for Women: 12-25# KB/DB - or - Pair of lighter dumbbells

Score: Total DEADLIFT reps added up at the end
Goal: Get through the round of 16-18 deadlifts or more!

NOTES:

For this one you can choose what you want to do for the 30 seconds. We left single unders off because we have them tomorrow and that's a lot of jumping.  So a walk/jog, row, bike, or low step ups are your best option.  Move at a pace that is sustainable but uncomfortable!

For the KB/DB Deadlift - you may do these with either a single kb/db or a pair of lighter dumbbells.

The weight will start on the ground either between the feet (single kb/db) or outside the feet (pair of dumbbells).  Make sure the heels are down, weight is back near the middle of your foot, arms are straight.  Knees should be bent slightly and chest over top of the weight from a hinge at the hip.  Make sure the arms are long and straight.  LIft the chest but keep the belly tight.  Make sure your weight is shifted back into your heels!

To stand drive the heels into the ground, lift the chest, and squeeze the butt!  Come to a full standing position.

To lower keep belly tight and chest up as you reach the butt back.  Keep the weight pulled back close to the body and the arms straight!

 
MONDAY SHIFT 06/10/2019
 

This workout was originally posted on 06/29/2018!  Make sure you check your previous score to see if you've improved!

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

For  Total Time
4 Rounds

20 Dumbbell Snatches (alternating)
10 Burpees

Rest 1 Min between rounds

Idea weight for Men: 25-35# Dumbbell
Idea weight for Women: 10-20# Dumbbell

Score: Total Time Including Rest

NOTES:

You may also choose to take these dumbbell snatches from the "hang" or from the waist position if you have any issues pulling from the ground.

For these snatches you will have the dumbbell between the feet.  You will grab it with one hand and the heels down.  There should be a hinge at the hip, knees bent, chest up.  Stand hard and fast by lifting the chest and driving through the heels. Keep the arm straight.  Once you finish with the legs and hips - shrug the working shoulder - drive the elbow outside to keep the dumbbell close to the body and then punch it to the sky!  finish with the dumbbell locked out completely with the bicep by the ear.

Lower back to the ground and switch hands.  You will do a set of 20 alternating so - 10 each side.

For the burpees you may do regular burpees, Knee push up burpees, No push up burpees.  Or elevated burpees!  You choose what will allow you to keep moving but give you a challenge along the way!

 
MONDAY SHIFT 06/03/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Reps as Possible in 12 Min)
Max Reps Burpee Step Ups
Every Minute do 4 KB Swings

Idea weight for Men: 30-50# KB/DB,
Idea weight for Women: 12-25# KB/DB

Score: Total Burpee Step Up Reps ONLY
Goal: 65 Reps+

NOTES:

This one is super simple!  You will simply do a burpee + a step up over and over.  Ha ha.  Every time the clock hits a new minute - you will stop and do 4 KB Swings.

You can do any style of burpee for this workout.  YOu may jump feet out and in.  You may step feet out and in.  You may go to knees.  You can do no push up burpees or even elevated burpees!

For the step ups you will want to use a step height that is a challenge but allows you to get at least 6 reps or so per minute.  Place your entire foot on the step and drive through the heel to stand fully on top of the step at the top.  Don't allow the knee to cave in as you stand.  Try to remember to alternate which foot you step up with every rep or every minute or something.

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!