20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
10 Plate Hops/Jump Overs/Skip Overs
10 Goblet Squats
10 KB/DB Swings
Idea weight for Men: 25-40# KB or DB
Idea weight for Women: 10-25# KB/DB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +
NOTES:
20 Min?! Yes!!
We usually don't go this long in the SHIFT programming - but thought we would give you guys a challenge today! The goal is to find a pace that works for you. Break the movements into 5-5 each time if you need to. You've got this!
You have some choices for the first movement. You can do plate hops or jump onto a low step - something like that. You may also decide to jump OVER something like a dumbbell on the ground or even just a chalk line drawn on the ground. If you do this you will jump over - turn around and jump over back. Each jump = 1 rep. OR you can choose a slightly less impact skip over. Skipping one foot at a time over the dumbbell, or chalk line etc laterally.
Choose something that you are comfortable with, that you can keep moving, but that will challenge you. If you start with jumps and need to go to skips as the workout goes on. That is fine.
For the goblet squats hold your KB/DB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!
To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.
If you tend to collapse at the bottom and lose position - do these with no weight. If you are unable to go all of the way down at this time, you may choose to squat to a slightly higher target.
For the swings you will hold the weight with both hands at the waist. 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 guide it up to eye level.