04/02/2018 SP MONDAY SHIFT Re-Test!

SP SHIFT RE-Test!  This version of the workout was originally posted on 04/02/2018!  Check it out and go back to see how you've improved!

Street Parking SHIFT is a more simple version of the daily programming is great for those who may be new to this type of training, returning from illness or injury, pregnant/postpartum mamas, seniors, even your KIDS!

Metcon (AMRAP - Rounds and Reps)

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min of)
10 Reverse Lunges
10 Single Arm Swings Right
10 Single Arm Swings Left

Idea weight for Men: 25-35# DB/KB
Idea weight for Women: 15-25# DB/KB

Goal: 7 - 10 RoundsFor this workout you may choose to do the lunges holding your weight at your chest or do them unweighted.

NOTES:
This time we are looking for REVERSE lunges so instead of stepping forward, you will step BACK.

The goal is to step back deep enough to allow your back knee to kiss the ground while your front heel stays down.  If you are unable to go this low due to pain or tightness, you may shorten that range of motion to what is safe and stable for you.

Either way though, drive off that front heel, keep the chest upright, and do not allow the forward knee to cave IN.

The single arm swings are just that.  It is a kettlebell/dumbbell swing with one arm only.  Keep the heels down, knees out, slight bend in the knee while the hinge comes from the hips.  Keep the back flat and arm long.  You will stand hard and fast using the drive from the legs to help you make the object weightless.  Arm is a rope used to guide the weight to eye level each time!

Score is total number of rounds you complete plus any additional reps in 15 min.

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

10 Squats
10 Ring/Band/Upright Rows
10 Push Ups
10 Sit Ups

No weight needed!

Score: Total Rounds and Reps Completed in 15 Min

Goal: 7 Rounds +

NOTES:

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

If you are unable to go all of the way down, or if you tend to collapse at the bottom - you may choose to use a target right at parallel.  STILL FOCUS on heels down and knees out!  Don't get sloppy and use your target as a seat!  Tap it and stand right back up!

For the row part you may do ring, TRX band, bar in rack, parallette, or even bands you pull down from like a doorway system etc.  You may also sub an upright row with your KB or DB!

Make sure that you choose a version that is difficult for you.  These do NOT have to be unbroken, but you should be able to complete them in about 30-40 sec or less each time.

For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout.  Touch chest and thighs completely at the bottom.  Lock out all of the way at the top.  No snaking, hip sagging, or high butts!  Go to your knees if you need to in order to keep moving and finish these in 30 sec or less!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!

If you need to use assistance to come all of the way up you may do that.  Attach a band to something or use a towel etc to get all of the way up and lower under control.

A good sub for mamas for this would be dead bugs, kb swings, or ball slams!

This one is a GREAT one to do when you don't have any equipment at all.  Just swap the pull ups out for a hop over or a burpee and you are set.

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!!

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.

8 Rounds

30 Seconds of Taps/Single Unders/Low Step Ups
16 Mountain Climbers
8 KB/DB Deadlifts

Idea weight for Men: 25-40# Single KB/DB - OR - Set of 15-25# DBs

Idea weight for Women: 12-25# Single KB/DB - OR - Set of 8-15# DBs

Score: Total Time to Complete

Goal: Under 13 Min

NOTES:

Once again for this one you will have a few options for the first movement.  Today you will choose between single under jump rope reps, taps (one toe taps kb or db, then other in almost a running fashion), or low step ups (think 8-12").

Make sure you pick what works best for you and move the entire 30 seconds each time.

For the mountain climbers you will start out in a top of push up position - plank.  You will make sure that you aren't sagging your hips and that your butt isn't too high in the air either.  Bring one knee up to the chest/armpit - and back -then the other.  Keep that belly tight and butt down.  Each time a knee comes up = 1 rep.  So for each setoff 16 each knee will come up 8 times.

You may also do these elevated if necessary!

For the deadlifts you will either have a dumbbell or kb between the feet - OR - you may have 2 lighter dumbbells outside of the feet.

Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

12 Min AMRAP
5 Burpees
10 Air Squats or Jumping Squats

NO weight needed today!

Score: Total Rounds and Reps Completed in 12 Min.

Goal: 8 Rounds +

NOTES:

For this workout you can choose what kind of burpee AND what kind of squat is right for you!  You will start the clock and do 5 burpees - then 10 squats.  Keep repeating for 12 Min!!

For the burpees you may do regular burpess by placing your hands on the ground - jumping or stepping your feet out- getting the chest and thighs to the ground - pressing the body up - jump or step your feet in- jump and clap.  The push up part may be also performed from the knees.

You may take the push up out if you need to for injury or belly reasons.  OR you may do an elevated burpee on the side of a bench or box instead of on the ground.

For the squats you may perform regular air squats.  These will be performed by standing with the feet shoulder width apart with the heels down. Lift the chest and tighten the belly.  Reach the butt back and down and drive the knees out.  You may use a target to help you find depth if necessary.  Ideally you will go down to where your butt is lower than your knees at the bottom.   In this bottom position you need your heels down, knees out, belly tight, chest up!  No rounding or plopping down there!  If you have any pain or tend to collapse - squat to a target that is a bit higher - making sure that you don't shift forward on your toes!!

If you are feeling it - try some jumping squats!  Be sure of course they are appropriate for you and cause no pain or issues.

8 Rounds

2 Inchworms
6 KB Swings
12 Step Ups

Idea weight for Men: 30-45# KB or DB

Idea weight for Women: 12-25# KB or DB

Score: Total Time

Goal: Under 20 Min

NOTES:

For this workout you will do 2 inchworms, 6 Swings, and 12 Step ups.  Repeat that 8 total times!

For the inchworms you will place your hands on the ground.  Walk your hands out to the top of the push up.  Perform a push up (you may go to your knees if you need to) - then walk your hands back in and stand up!

If you need to lower to 1 inchworm per round to allow you to keep moving - you may do that!

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!

For the step ups you will want to choose a height that challenges you but allows you to keep moving and that you feel comfortable stepping up AND down.

Place your WHOLE foot on your step.  Drive out of your heel to stand up.  Make sure the knee doesn't cave in as you are standing!  You will switch feet with each step so for each round of 12 reps you end up doing 6 per leg.

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

10 Lunges
10 Upright or Ring Rows

If doing upright rows - choose a weight that will allow you to not have to break too much!

Score: Total Number of Completed Rounds + Any Additional Reps.

Goal: 7 Rounds +

NOTES:

If you did the step ups yesterday and are worried about the step ups today - you may sub deadlifts instead to give the knees a rest!

For the lunges if you are feeling like adding more difficulty you can also hold a kettlebell or dumbbell at the chest.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

If you need to use assistance for stability that is fine. If you are unable to go all of the way down, you may shorten the range of motion to something that works for you.

For the ring/trx/bar rows remember the more parallel the body is to the ground - the more difficult these become.  Find an angle that will allow to do at least 5 at a time each time - but 10 is difficult.

Start with a straight arm at the bottom and bring the chest all of the way up at the top.  Pull the elbows back and not out!

If you are doing upright rows you will hold the weight with both hands.  Keep the shoulders pulled back.  Pull the elbows high and outside to bring the weight to chest level.  Lower back down to straight arms.

8 Rounds

1 Min Jog, Row, Bike, Taps
10 KB/DB Deadlifts
10 Goblet Squats

Idea weight for Men: 30-55# DB or KB - OR - 20-25# Pair of Dumbbells

Idea weight for Women: 12-25# Single DB/KB - OR - 8-15# Pair of Dumbbells

Score: Time to Complete

Goal: Under 20 Min

NOTES:

For this workout you can pick what you would like to do for the 1 min portion. You can jog or perform taps.  Or if you have a bike or rower you can use that!  Make sure you keep a pace that keeps you moving the whole time but challenges you!

For the deadlifts you can use a single KB or DB between the feet or a pair of dumbbells (one in each hand) outside of the legs.

The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

For the squats today if you are able to you will hold the KB or DB at your chest and hold it there - keeping the chest up - for the movement.

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 are collapsing or losing form at the bottom while holding the weight - you may lower it a bit or just do these squats without any weight.  We would rather have you going all of the way down with good form than collapsing using weight.

If you are unable to go that low you may try holding on to something for counter balance or you may choose to squat to a slightly higher target.

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

30 Taps or Single Unders
8 HANG Sumo High Pull
8 Push Press

Idea Weight for Men: 30-55# Single KB or DB

Idea Weight for Women; 12-25# Single KB or DB

Score: Total Number of Rounds and Reps Completed in 12 Min

Goal: 5 Rounds +

NOTES:

For this workout you will want to choose a weight that you think you might always try to get all 8 without having to put the weight down.

For the first part you may choose jump rope single unders or taps.  If 40 reps will take you longer than about 1min-1:15 at the longest  - you may lower the reps.

The HANG Sumo High Pull is VERY similar to the up right row - except you are going to perform a small dip at the hips and knees - keeping the arms straight and weight close to the body.  Stand up hard and fast - shrug the shoulders - pull the elbows high and outside brining the weight up to your chest.  Like you are zipping up your jacket.

Keep the shoulders pulled back and the belly tight.

For the push press you may use the same KB/DB OR you can use a pair of lighter dumbbells.  This movement is like the regular press - except again - you will perform a small dip and stand before you press.

When you dip keep your heels down and chest up.  Make sure the knees don't cave in (actively push them out).  Stand up hard and fast.  Finish with a press to lockout with the weight over your head and the biceps by the ears!

5 Rounds for Time

30 Taps
10 Dumbbell Bent Over Row Right
10 Dumbbell Bent Over Row Left
20 Mountain Climbers

Idea Weight for Men: 20 - 30# DB or KB

Idea Weight for Women: 8-20# DB or KB

Score:  Time to Complete

NOTES:

For this workout you may choose to do taps or single unders.

For the single arm dumbbell bent over row you will hinge forward at the hips and lean against a bench, box, counter, or even a wall.

Keep the chest lifted and hold the dumbbell or KB in the other hand.

Pull the db or kb to the side of the rib cage by pulling the elbow back.  Lower by bringing the arm all the way back to straight at the bottom.

You will do 10 reps on one side and then 10 on the other.

For the mountain climbers you will be in the top of a push up position.  Make sure the hips aren't up high, and also that the belly isn't sagging.  Keep the belly tight!!

You will bring one knee up to the chest/armpit then lower back down and bring the other one up.  EVERY TIME A KNEE COMES UP = 1 REP!

You may do these elevated if necessary too!

12 Min AMRAP

As Far as you Can Get in 12 Min:

1 Goblet Squat
1 Press
2 Goblet Squats
2 Press
3 Goblet Squats
3 Press...

Keeping adding one rep each round!

Idea Weight for Men: 35-50# KB or DB for Squat, and either same single KB or DB for press OR 2 x 20-30# Dumbbells for Press

Idea Weight for Women: 12-25# KB or DB for Squat, and either same single KB or DB for Press OR 2 x 8-15# DBs for Press

Score: Last fully completed set + any additional reps into the following set when the clock hits 12 Min!

Goal:  Choose a weight that you think will allow you to get through the 8s +

For this workout today you may choose to change the weight between movements if you have one that is significantly stronger than the other.

Very simply you will start the clock and then do 1 goblet squat and 1 standing press.  If you are using the same object for both you can go straight from that squat into the press.  If you are switching weight between you will put one weight down and pick up the other.  Then you will do 2 squats and 2 press, 3 squats and 3 press....and so on.

Sets do NOT have to be unbroken.  So if you are on the set of 7s for example and you want to rest after 4 squats.  That is ok - you will just finish the remaining 3 when you pick the weight back up.

If you finish 8 rounds plus 9 squats and 3 press your score would be 8 + 12!  Make sense?

For the goblet squat you will hold the weight at your chest with your elbows tucked in and your chest UP!  You will reach your butt back and down with the feet shoulder width apart.  Drive the knees out and fight to keep the chest up!  Ideally you will get your butt below your knees with no rounding of the back.  If you need to do these without weight that is fine!  You can even do them with assistance.  We would love to see you go all of the way down if possible.  If you need to use a target to make sure you are getting there -do it!  Just don't plop onto it or sit on it! If that is not possible, you may use a target that is a bit higher but keeps you in safe and good movement for your current level.

For the press you will be in a standing position.  Hold either the single object or the 2 dumbbells at the shoulders and press straight up until the elbows are locked and the weight is pulled back over the middle of the body.  Keep the belly tight and squeeze the cheeks to keep a solid lower body position!

Have Fun!

12 Min AMRAP
20 Lunges
20 Sit Ups / Slam Balls

No Weight Needed!

Score: Total Completed Rounds + Any Additional Reps

Goal: 4 Rounds +

For this one you don't need any equipment at all!!!

For the lunges you may do reverse stepping, forward stepping, walking or even assisted.  Take a long enough step each time that your back knee touches with the front heel still down.  Do not allow the knee to cave in and keep that chest up!  Alternate legs with each step so for each set of 20 you end up doing 10 per leg!

If you are unable to touch the knee to the ground unassisted - feel free to use a little assistance from a chair or the wall etc.  If you are unable to go that deep due to mobility or injury issues, you may shorten the depth.

For the sit ups we want to see you touch the shoulders at the bottom and come ALL of the way up at the top!  If you need to use assistance of a band to help you come up that is fine!

If you are pregnant or recently postpartum and avoiding sit ups you may sub Slam Balls or if you don't have a ball KB Swings or Dumbbell Swings.

20 Min AMRAP

As Many Rounds and Reps as Possible in 20 Min

30 Second Row, Run, Bike, Single Unders or Taps
4 Ring Rows or KB Swings
6 Push Ups
8 Squats

No weight necessary!

Score: Total completed rounds plus any additional reps.

Goal: 12+ Rounds!

For this workout you will want to choose a style of pull up, push up, and squat that will allow you to keep moving pretty good!

You may choose between running, rowing, biking, single under jump ropes, or taps for the 30 second intervals.  The goal for that part is just to move the whole time at a level of intensity for you that is sustainable across multiple rounds.  Don't go so hard that you end up resting another 30 seconds before starting your push ups.  Don't go so easy that you know you are dogging it!

For the pull ups you may do ring rows, TRX Rows, or parallette rows.  If you don't have something to do an upper body row with you can sub dumbbell rows.  Remember you can make these rows harder or easier simply by bringing your body more or less parallel to the ground!

For the squats you will ideally squat all of the way down to get the butt below the knees at the bottom and stand all of the way at the top. You will perform the movement by reaching the butt back and down.  Feet should be shoulder width apart.  As you squat back and down, drive the knees out and keep those heels down!  Keep that chest up and don't allow any plopping.

If you need to use a target to make sure you are going low enough - that is fine - just don't use it to help you bounce up or worse - sit on it at the bottom.

If you are unable to go all of the way down due to injury you may shorten the distance.

If you are unable to keep the chest up, heels down, and knees out that low - you may try holding onto something for assistance.  If it is still not happening and you can feel everything caving in - you may also shorten the distance to keep good form!

Happy 4th!

6 Rounds
1 Min Low Step Ups OR Bike/Row/Run
10 KB/DB Swings
10 KB/DB Thrusters

Idea Weight for Men: 35# KB or 20# DBs
Idea Weight for Women: 24# KB or 10# DBs

Score: Total Time

Goal: 22 Min or Less

For this workout we put a bunch of options for the 1 minute portion.  We wanted you to be able to choose based on the fact that some of you DO have access to equipment like a rower or bike.  And some of you wouldn't mind a little 1 min jog each round either!  So you can pick!

Whatever you pick - choose the same thing for all 6 rounds and just move with it for an entire minute each time.

For the swings you may hold a kettlebell, a single dumbbell, or a dumbbell in each hand.  You will start by bringing the weight to your waist.  Then you will hinge at the hips and bend the knees slightly keeping the arms straight.  You will allow the hands and arms to come between the legs.  Keep the chest up, back flat, knees out, arms straight, and heels down.

Stand up hard and fast using the arms as ropes to make the db or kb weightless.  Follow through with the arms to guide the weight up to eye level.

Allow gravity to bring the weight back down.

For the thrusters you will either hold the kb with both hands or a single dumbbell with both hands OR you may hold a dumbbell in each hand.  You will start with the weight up at your chest/shoulder.  You will stand with the feet shoulder width apart and the weight in your heels.  Reach your butt back and down and drive your knees OUT.  Keep the chest up and don't allow the weight to pull you forward.  Ideally you will get to where the butt is lower than the knees at the bottom.  BUT if you are unable to stay in your heels that low - stop a little higher!

Stand up and then press the weight up to lockout - pulling the weight back over the middle of your body.  Keep the belly tight!

Lower back to the chest for the next rep!

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

3 Hang Power Cleans (2 dumbbells or 1 kb)
6 Push Ups
9 Squats

Idea weight for Men: 2 x 20-25# DB or 1 x  35-53# KB

Idea weight for Women: 2x10-15# DB or 1 x 12-35# KB

Score:  Total Number of Rounds + any additional reps in 15 min

Goal: 10 Rounds +

For this workout you will choose a weight that will allow you to always do the set of 3 for the hang power cleans.

HANG means that you start at the waist instead of the ground.  You either pick up a dumbbell in each hand or you can do a kb in both hands.  You will stand up.  From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward.  Keep the arms straight.  Stand up fast and squeeze the cheeks.  Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms.  Touch the shoulders with the dumbbells and get the elbows in front.  With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest.

Lower back down to the waist to start the next rep.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.  A main focus here is for the elbows to go BACK with the hands just outside of the body.  Avoid super wide hands with the elbows going OUT.

Keep the body in a straight position with the belly tight.  No super high hips OR snaking.

For the squats these are unweighted.  You will stand with the feet shoulder width apart.  Reach the butt back and down and keep the heels down.  Drive the knees OUT and fight to keep the chest up.

Ideally you will get to where your butt is lower than the top of your knees at the bottom with the heels down and chest UP!

Stand all of the way up to finish.

If past injury, current strength, or mobility prevents you from going all of the way down you may do assisted squats - holding onto something - this is a GREAT method for those who shift forward or have issues with the knees.  OR you may raise the depth a bit to where you can sustain good positions.

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

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.