Posts tagged Monday Shift
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!

 
MONDAY SHIFT 05/27/2019
 
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

10 Rounds
5 Ring Rows or Swings
7 Push Ups
9 Squats
20 Taps

If doing swings use:

Men: Around 25-40#
Women: 10-25#

NOTES:

For this workout you can choose between the rows or the swings based on what equipment you have available today.

For the rows - remember that the more parallel to the ground you are the more difficult these become.  We always want to start with straight arms and pull our body all the way up to touch the rings or bands that we are using.  You may also use stretch bands that pull TO YOU!

If you are choosing the swings you will hold either one dumbbell or your kettlebell with both hands at the waist.  The heels are about shoulder width apart.  Keep the heels down and bend the knees slightly.  Keep the arms long as you hinge at the hips.  Keep the back flat and chest up!  From that position you will stand hard and fast using the power from the legs to make the kb weightless.  Guide it with the arms to just about eye level.  Allow gravity to bring it back down, making sure you don't collapse or round through the back.

For the push ups you may do these on the feet, on the knees, or elevate on a box or bench.  You will come all of the way down and touch your chest at the bottom.  Come all of the way up to lock out at the top.  Keep the belly tight - no sagging or super high hips!

For the squats you will stand with the feet shoulder width apart.  Heels are down.  Reach the butt back and down and drive the knees up.  Keep those heels down and fight to keep the chest tall.  If you can - you will get the butt all of the way below the knees at the bottom.  If you are unable to keep a good position that low or are unable for injury reasons you may squat to a target that is a bit higher.

You may also choose to squat using assistance like a pole or a chair to hold on to.

For the taps you will simply jump and tap one toe at a time on an object.  It could be a step or a dumbbell - anything works!  Each toe tap counts as a rep!

 
MONDAY SHIFT 05/20/2019
 
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

7 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
7 Single Arm Bent Over Row Right
7 Single Arm Press Right
7 Single Arm Bent Over Row Left
7 Single Arm Press Left

Idea Weight for Men: 20-35# Single Dumbbell/KB
Idea Weight for Women: 8-20# Single Dumbbell/KB

Score: Total Time
Goal: Under 20 Min

NOTES:

For this one you will choose what you would like to do for the 1 Min of moving part.  You may jog, do taps or jump rope.  Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire movement.

For the single arm bent over row you will lean against a box, bench, the back of your couch or whatever you have that is the appropriate height.  The arm you are leaning on is straight. You may have slightly bent knees. Chest is up and belly tight.  Allow the working arm to hang straight down from the shoulder.  Then for each rep pull the shoulder back first, then pull the elbow back bringing the dumbbell or kb to the side of the rib cage.  Elbow goes BACK and not out.

Bring the arm back to straight at the bottom.

You will do 7 on one side - THEN do the 7 single arm Press.  Then do both on the other side.

For the press you will bring the DB or KB to the shoulder.  You may do these seated or standing.  Make sure the rib cage is pulled down and belly tight.  Press the weight straight up and lock out with the bicep by the ear. No leaning back or leaning over!!

 
MONDAY SHIFT 05/13/2019
 
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 Rounds and Reps as Possible in 15 Min)
30 Seconds Hop Overs, Taps, or Low Step Ups
15 Hang Power Cleans
15 Sit Ups

Idea Weight for Men: 35-50# Single KB or DB or set of lighter dumbbells (pair)
Idea Weight for Women: 12-25# Single KB or DB OR set of lighter dumbbells (pair)

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

NOTES:

For this workout you can choose what you would like to do for the 30 second portion.  You may do skip overs, taps,  single under jump ropes, low step ups, or even a 30 second bike or row is fine!

Make sure you choose a pace that is uncomfortable but allows you to keep moving.

For the hang power cleans you will hold either a single/DB or KB held at the hips with straight arms.  Feet are between hip and shoulder width with the heels down.  Dip slightly keeping the heels down, allowing the knees to come forward, and keep the chest up.

Stand up fast!  Shrug the shoulders.   Pull the weight up your body like you are zipping up your jacket (keep it close) and then rotate your elbows around underneath it so the weight is supported at your chest.

You may also use a set of lighter dumbbells - one held in each hand for these!

For the sit ups - cut the number down if 15 will take you longer than about 1 minute each time.  Ideally we would like you to touch the ground behind you at the bottom and come up and touch your toes at the top.  If you need to use a bit of assistance (and like I said - to cut the reps) go for it!

Pregnant/postpartum mama sit up sub options that work well are - slam balls (our favorite) or KB Swings!

For this one the KB Swing + Power Clean combo will really add up so feel free to lower the number to 8 each round if that is the option you choose.

 
MONDAY SHIFT 5/06/2019
 
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

2 Parts to this one so make sure you read through the full description!

5 Min AMRAP  (As Many Rounds as Possible in 5 Min)
5 KB Swings
5 Jump/Skip Overs or Step Ups
5 Push Ups

After 5 Min - Rest 3 Min
After 3 Min Rest

7 Min AMRAP (As Many Rounds and Reps as Possible in 7 Min)
7 KB Swings
7 Jump/Skip Overs or Step Ups
7 Push Ups

Idea weight for KB/DB Swings:

Men: 30-50#
Women: 12-25#

Score: Total ROUNDS from both AMRAPS combined + any additional REPS from both AMRAPS combined.
Goal: 10 Rounds or more TOTAL

NOTES:

So the way this works is you will first go for 5 min repeating 5 swings, 5 jump or skip overs, and 5 push ups over and over getting as many rounds and reps as you can.  At 5 min - you will rest 3 min (write down your score from the 5 min during this part).  After the 3 min rest you will do 7 min of 7-7-7.  At the end add up how many rounds you got from BOTH and add up any additional reps from BOTH as your score!

For the swings the feet are about shoulder width apart with the heels down.  Hold the kb or db in both hands at the waist.  HInge at the hips to allow the torso to come forward with the belly tight and chest up.  Heels down and bend the knees slightly.  Pull the weight back between the legs with straight arms.  Stand up hard and fast.  This will make the db or kb weightless.  Guide it up to eye level using the upper back and shoulders (arms still straight).  Allow gravity to bring it back down and pull it back between the legs for the next rep!  Belly tight and chest up!  Heels down!

For the jump or skip overs you can draw a chalk line on the ground or if you are feeling good jump or skip over your kb or db.  Face whatever you are jumping or skipping over and if you can jump over from both feet at once!  If that's a no go you can do a kind of skip step.  If jumping - even skipping - is OUT - you can sub in step ups.

For the push ups you may do regular push ups from the feet, or knee push ups, you may even choose to do elevated push ups on a bench, box or even a bar in a rack.  Remember we don't want to see any sagging or snaking.  Keep the belly tight and make sure the torso stays one solid unit.  Elbows go back and stay in - avoid allowing them to flare out!

Need push up help?  See some of the push up programs in Members Only!!

 
MONDAY SHIFT 04/29/2019
 
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

5 Rounds for Time
20 Taps or Single Unders
20 Mountain Climbers
20 KB/DB Swings

Idea weight for Men: 35-55#
Idea weight for Women: 15-35#

Score: Total Time
Goal: Under 20 MIn

NOTES:

For this workout you may choose taps or single unders with the jump rope.  For the taps you will tap like a step or your KB or whatever you want with one toe and then in almost a running motion switch feet!

For the mountain climbers you will start in a plank/top of push up position.  You will pull the knee up to the chest keeping thehips down.  Each time a knee comes up it is 1 rep.

For the swings you will pick up either the KB or DB with both hands between the legs.  Feet are about shoulder width apart.  Keep the heels down, hinge at the hips as the knees bend.  Keep the back flat and chest up.  Arms stay straight.  Stand up hard and fast - use the power from the hips and legs to  make the bell weightless.  Guide it up to eye level with the arms.  Keep the belly tight and heels down!

Allow gravity to bring the kettlebell back down.  Don't allow it to pull you forward or pull your back into a round position.

 
MONDAY SHIFT 04/22/2019
 
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

4 Rounds
Each Round is:

1 Min Max Ring/TRX/Upright Row
1 Min Push Ups
1 Min DB/KB Swings
1 Min Squats

Idea weight for swings:

Men: 30-50# DB/KB
Women: 12-25# DB/KB

Score: Total Completed Reps for the WHOLE thing
Goal: 160 Reps + (Can you get over 200??)

NOTES:

For this workout the easiest thing to do is just keep a running tally of points the whole time.  So if you do 12 ring rows the first minute - when you start the push ups on the second minute, just start counting at 13.

There is no rest between movements or rounds - so keep flowing through.

For the ring row/trx row you may also do a bar in the rack row.  Remember that the more paralell your body is to the ground, the more difficult these become.  Choose an angle that will allow you to get at least 7-10 each round but not so easy that you are getting a ton more than 15 or so.

If you are doing an upright row instead you will hold either a single dumbbell or a single kb at the waist in both hands with the arms straight.  Shrug the shoulders and pull the weight up the body keeping it close by reaching your elbows high and outside. Keep your shoulders pulled back and don't allow them to round forward.  Imagine you are elbowing something (or someone lol) at shoulder height behind you.

For the push ups you may do these on the toes, knees, or even elevated.  Keep the belly tight and move the body as one unit. Hands should be just outside of the shoulders with the fingers pointing the same direction as your head.  As you lower keep your elbows mostly back and in (not flaring out).  Touch your chest at the bottom.  Keep the belly tight as you press yourself all of the way up.

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.

Squats - get low with the chest up and heels down/knees out!  See video for subs

 
MONDAY SHIFT 04/15/2019
 
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

15 Minute AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

3 Burpees
5 Shoulder Press
3 Burpees
10 Air Squats

Idea weight for Men: 30-50# Single KB or DB - or lighter pair of dumbbells
Idea weight for Women: 12-25# Single KB or DB - or lighter pair of dumbbells

RX+ Option: (Yep even for SHIFT) try a little bit of a jumping squat!  Only do this if you have

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds or More!

NOTES:

For this workout the reps are kept pretty low so that you can keep moving the whole time!

For the burpees you may do regular burpees, knee push up burpees, no push up burpees, or elevated burpees!  Find what will allow you to move through and keep moving for the whole 15 Min!

For the shoulder press you will hold either one dumbbell or kettlebell with both hands at the shoulder and press overhead OR you can perform the movement with 2 lighter dumbbells - one held at each shoulder.

Either way keep the belly tight and press the weight straight overhead  - locking out the elbows with the biceps by the ears at the top!

For the squats your feet will be shoulder width apart.  Heels are down and chest is up!  Tighten the belly.  Reach the butt back and down.  Drive the knees out.  Put the hands out in front for a counter balance.  Ideally you will get your butt lower than your knees at the bottom, with heels still down, knees out, chest up and no collapsing!  If you need to use a target that is slightly higher or something to grab on to for a counter balance - that is ok!

Stand all of the way up at the top!

 
MONDAY SHIFT 04/08/2019
 
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

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Goblet Squat + Press (Thruster)
30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Burpees

Idea weight for Men: 35-50# Single DB/KB
Idea weight for Women: 12-25# Single DB/KB

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

NOTES:

Oh man - we went there on SHIFT 18 min!!  The individual version of this workout is a bit on the longer side so we thought the SHIFT crew could handle it as well.

For this work out you can pick whatever you want/have available for the 30 second interval parts.  Jog, Row, Bike, Taps, Single Unders or even a Low Step Up will work.  Move for the entire 30 seconds at an uncomfortable but sustainable pace.

For the Goblet Squat + Press (you guessed it - it's basically a thruster) you will hold a single dumbbell or kettlebell in both hands at the chest.  Feet are shoulder width apart with the heels down.  Belly is tight and chest is lifted.  Tuck the elbows in slightly to help support the weight.

Reach the butt back and down.  Drive the knees out and keep the heels down.  Get the butt lower than the knees at the bottom.  Keep the chest lifted and the belly tight.  Don't allow the weight to pull you forward.  Drive through the heels and lead with the chest to stand all of the way up.

From here, move your face out of the way and press the weight all of the way over your head to lock out the elbows.  Finish with the biceps by the ears.  Belly tight and ribs down.

You may also do this with a light dumbbell in each hand starting at the shoulder.

For the burpees you may choose regular burpees with a step in and out or jump in and out.  You may choose a knee push up burpee, a no push up burpee, or if needed an elevated burpee!

 
MONDAY SHIFT 04/01/2019
 
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

EMOM

Every Minute on the Minute for 12 Minutes
20 Seconds Single Unders or Taps
7 Air Squats

No weight needed today!

NOTES:
Go up or down in number of squats to allow you roughly 10-15 seconds rest at the end of each minute.

Score: Total number of squats.  So if you do 5 per minute that is 60.  If you do 7 per minute that is 84.

Goal: Make each minute uncomfortable but sustainable!

For this workout you will move for the entire 20 seconds on the taps, single unders, or you could even do a low step up.  Something to get the heart rate up that you can just move with.  Then you will do anywhere from 5-10 squats.  We want you getting between 10-15 seconds rest at the end of each minute, but not more.  So adjust the number according to what you can make happen!  As you go it will get more and more difficult, but try to hold on to the number you originally started with!

For the taps you will place something about a foot in front of you.  Bring one foot up to tap it with the toes, then the other.  You can do these fast - like a jogging in place motion, or slower if you need to, but keep moving!

For the squats the feet will be under the shoulders wit the heels down.  Stand tall and tighten the belly.  You can put your hands out in front as a counter balance.  Reach the butt back and down and drive the knees out.  Keep the chest lifted and belly tight.  Keep driving the knees out and heels down as you go.  Ideally you will get your butt below your knees at the bottom with your chest up, knees out, and heels down.  Then you will drive out of your heels, lead with your chest and drive your knees out to stand completely.

If you need to use a little counter balance - do that!  Hold onto a post or a chair, but be careful not to pull yourself forward into your toes!

If you are unable to get to the bottom without pain or collapsing.  You may choose to set up a target that is a bit higher!