SHIFT 110119

SHIFT TIP 110119

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 DB/KB Press
10 Unweighted Alternating Lunges
10 Sit Ups

Idea weight for Men:
Single 30-50# DB/KB -or- Pair of Lighter Dumbbells
Idea weight for Women:
Single 12-25# DB/KB - or - pair of Light Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds

For this workout you will do as many rounds and reps as possible in 15 min of the 10 - 10 - 10. So just keep repeating until 15 min is up!

For the press you can either use a single kb/db or a pair of lighter ones. You will start with the weight at the shoulders/chest standing tall. Squeeze the cheeks, lift the chest, and tighten the belly. Move the face back and press the weight straight up over your head. You will use no assistance from the legs. Finish locked out completely with the weight over the middle of your body, biceps by the ears, and belly tight. Lower by bringing the elbows in front - back to the shoulder/chest. Focus on not allowing yourself to lean back at all during the up or down. Keep the belly tight. You may also do these seated if necessary.

For the lunges you may do a forward stepping, reverse stepping, or even walking lunge. Make sure you take a long enough step each time that the front heel stays down as the back knee lightly touches. Don't allow the forward knee to cave in. Drive through the heel and keep the chest up. Stand completely between reps. Each lunge = 1 rep so for each set of 10 you end up doing 5 per side.

If you need to -you may try holding onto something on the side like the back of a chair or pole etc.

Or if lunges aren't in the cards for you at this time you may sub a step up or a single leg toe touch (like a single leg deadlift with no weight).

For the sit ups we would love to see you touch the ground behind you at the bottom and come up and touch your toes at the top. You can do whatever is comfortable with your feet.

If you need a bit of assistance to come all of the way up try using something like a band. Work to only use as much assistance from your arms as you need and move slowly up and down if you do that option. Lower the number if necessary.

Mamas or anyone needing to skip sit ups - you may try a kb swing, deadbug, or slam ball!

MAMA MODIFICATIONS

SINGLE DB OH LUNGE/ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.

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.

SHIFT 102119

SHIFT TIP 102119

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
5 Burpees
10 Alternating Hang Dumbbell Snatch
10 Alternating Lunges

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-24# DB/KB

Score: Total Time
Goal: Under 15 Min

Kim's birthday workout is a doozy. This SHIFT workout is also a challenging one!

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

Make sure you choose a burpee style that allows you to finish reps in no longer than 1 min even when you are super tired!

If you are doing a version with a push up make sure the hands are lower than the shoulders and in somewhat close to your body. Don't allow the elbows to flare out. Keep the belly tight and work to avoid snaking or worming! Touch the chest all of the way at the bottom.

For the hang dumbbell snatch you will use a single dumbbell held in one hand at the waist. Dip slightly making sure the heels stay down and knees don't cave in. Keep arm straight with weight dipping between the legs. Stand up hard and fast, shrug, and then punch the dumbbell overhead - locking out with the bicep by the ear! Lower back to the waist and switch hands. For each set of 10 you will end up doing 5 per arm.

The lunges will be unweighted.

For the lunges you may do forward stepping, reverse stepping, or even walking lunges. Reverse are our favorite for balance and glute activation purposes - but it's up to you. Make sure you take a long enough step each time that your front heel stays down when your back knee touches. Don't allow the working knee to cave in. Stand completely between reps and alternate feet with each step. You may also choose to use a counter balance for support. For each set of 10 you end up doing 5 per leg.

If you are unable to lunge for injury issues - you may choose to sub alternating step ups or single leg toe taps.

MAMA MODIFICATIONS

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider Bent Over Rows, Strict Press, or a Single Arm Russian KB Swing.

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SHIFT 102219

SHIFT TIP 102219

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

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

2 KB/DB Swings
2 Plate/Line Hops
4 KB/DB Swings
4 Plate/Line Hops
6 KB/DB Swings
6 Plate/Line Hops
8 KB/DB Swings
8 Plate/Line Hops
...

How far can you get in 15 Min..

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-25# KB/DB

Score: Total REPS added up at the end (here comes the math)
Goal: Get through the round of 16s+

Two movments! Adding 2 reps each as you go! At the end add up ALL of the reps for your total score (2+2+4+4+6+6...)

For the KB/DB Swings you will hold a single weight in both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge at the hips, but keep the belly tight and chest lifted. Allow a slight bend in the knee and pull the weight back through the legs with straight arms. Stand up hard and fast- squeeze the butt - and allow that power to help make the KB/DB weightless. Guide to eye level with relatively straight arms. Keep the belly tight!

Allow gravity to bring the weight back down, but don't allow it to pull you out of your heels or round your back! Heels down and chest up! Go straight into the next rep!

For the hops, if possible you will JUMP! This can be jumping onto something like a step, box, sprinkler box etc. It can even be a single bumper plate or something like that. You can also choose to jump OVER something like your kb/db, your broomstick, or even a chalk line on the ground.

If you are unable to jump you may do more of a skipping motion with kind of a one foot at a time approach. If that is still not an option you may sub low step ups!

MAMA MODIFICATIONS

JUMP OVERS/LINE HOPS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 102319

SHIFT TIP 102319

SHIFT WARM UP

Running Warm Up

SHIFT WORKOUT

For Time:
6 Rounds
1 Minute Jog, Row, Bike, or Taps
12 Push Press (Dip + Press)

Idea Weight for Men: 35-50# Single KB/DB -or- 2x 15-25# Dumbbells
Idea Weight for Women: 12-25# Single KB/DB -or- 2x 8-12# Dumbbells

Score: Total Time
Goal: 14 Min or Less

You can choose between jog, row, bike or taps today for the 1 min section.

For the push press the weight will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the weight. Press to lock out with the biceps by the ears. Keep the belly tight!

MAMA MODIFICATIONS

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.

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.

SHIFT 102419

SHIFT TIP 102419

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

12 Min AMRAP
8 Step Ups (Alternating)
8 Ring/TRX Rows or Upright Rows

(If you have rings or TRX Bands do the rows)

No weight necessary today!

Score: Total number of completed rounds + any additional reps.

For this workout you will find something to step up on that is roughly 14-20" if possible. If that height is not comfortable for you or painful at all - you may lower it to something more manageable. You can step on a box, bench, stack of plates, a cooler - anything that is around that height and sturdy enough to step up on. If you absolutely have nothing that works - you may sub alternating lunges.

For the step ups you will put your whole foot on the step. Make sure you don't allow the knee to collapse in and drive off of the heel to stand all of the way up. Bring both feet up and then bring both feet down, alternating which is the working foot at the bottom. It is 8 reps alternating so you end up doing 4 per side per round.

For the ring or trx rows the more parallel your body is to the ground the more difficult this will be. Find an angle that challenges you, but that you don't have to break more than once per set.

Make sure you start with a straight arm and pull all of the way to your chest each time.

If you don't have rings, trx bands or anything that you can do an upper body pull with - you may sub upright rows with light dumbbells or a kettlebell!

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

SHIFT 102519

SHIFT TIP 102519

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 KB/DB Deadlift
6 Goblet Squat
3 Burpees

Idea Weight for Men: 25-35# KB or DB
Idea Weight for Women: 12-25# KB or DB

Score: Total completed Rounds + any additional reps
Goal: 6 Rounds +

For this workout you may use a single kettlebell or a single dumbbell. If your dumbbells are super light - you may also choose to use 2.

For the deadlifts you will have the kettlebell between the feet. Feet are under the shoulders with the heels down. Hinge at the hips and bend the knees to grab the dumbbell/kb. Keep the chest lifted and back flat. To pick up the dumbbell/kb you will think of lifting the chest and pressing the heels into the ground. Squeeze the butt to stand all of the way up.

You may also sub 2 dumbbells outside of the feet. Make sure to keep the chest UP!

For the goblet squat you will hold a single dumbbell or kb at the chest. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down and drive the knees OUT! Get the butt lower than the knees at the bottom with the chest still lifted. Don't let the weight pull you forward. Stand all of the way up by driving the heels into the ground lifting the chest.

If you are unable to go all of the way down without collapsing with weight. Try it without! If you are still unable to get that low in a good position OR if you have any pain in that position you may choose to squat to a target. Our goal is to eventually get you all of the way down though! Even if you have to slow down a bit.

For the burpees you will place your hands on the ground. Jump or step the feet back. Place the knees down. Perform a push up getting the chest and thighs to the ground. Press up. Jump or step your feet in. Jump and clap over your head!

If you need to you can also sub no push up burpees or even elevated burpees!

MAMA MODIFICATIONS

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throughout the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. 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.

SHIFT 101419

SHIFT TIP 101419

SHIFT WARM UP

Simple 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

SHIFT 101519

SHIFT TIP 101519

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min)

30 Sec Jog/Run/Walk, Bike, Row, Taps, Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats

When the clock hits 4 min - REST 1 MIN!!

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps from ALL 4 AMRAPs
Goal: 12 Rounds +

Ok so to make this clear - you start the clock and go through the 30 seconds + 6 Rows + 8 Squats as many times as you can until the clock hits 4 min!

At that point you write down how many rounds and reps you got while you rest for 1 min.

Once the 1 min rest is up - you start all over again! Do this for a total of 4 x 4 min AMRAPs! At the end - add up all of the completed rounds + all of the additional reps for your score!

For the 30 second part you can choose what you would like to do/have available to you. You can run/jog/walk, row, bike, do taps, or single users. (A tap is like a running in place motion tapping one foot at a time on your kb/db).

For the rows you may choose a ring/trx type row. For this option remember that the more parallel your body is to the ground, the more difficult these become. Make sure you start with straight arms at the bottom. Keep the belly tight and pull all of the way to the chest at the top. Find an angle where 6 is difficult but doable without much breaking even when tired.

You may also choose to use like a stretchy band in a doorway or hung from pull up bar and pull it down. Or you can hold a single kb/db and do an upright row (if you only have really light weights you can also choose to hold 2). If you do this option hold the weight at your hips pull the shoulders back and down and pull the elbows high and outside to bring the weight up!

The squats today are unweighted. You will start with your feet shoulder width apart. Weight is in your heels and your chest is up. Make sure to tighten your belly! Reach your butt back and down as you keep the chest up and drive the knees out. Focus on keeping the heels down! Ideally you will get your butt below your knees at the bottom with your heels still down, chest up, belly tight, and knees out!

If you tend to plop in that position - or experience any pain from former issues/injuries you may choose to use a counter balance or squat to a target.

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.

SHIFT 101619

SHIFT TIP 101619

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
4 Unweighted Step Ups Right
4 Unweighted Step Ups Left
8 Deadlifts

Idea weight for Men: Single 35-55# KB/DB -or- Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- Pair of Light Dumbbells

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

Gave you guys a push on the goal for today and want to encourage you to try and hold one round per minute if you can!

This one is super simple.

For the step ups you will do 4 on one leg ONLY, then 4 on the other.

Choose a height for the step ups that is challenging but that you are comfortable stepping up and down. This should be higher (ideally) than what you would use if the reps were much higher.

Make sure you place your whole foot on the box or step. Don't allow the working knee to cave in as you stand. Drive through your heel and come to a completely standing position at the top.

For the deadlifts you will either have a single weight between the feet or a dumbbell in each hand held on the outsides of the feet.

Make sure you have your weight in your heels with your chest lifted. The knees should be bent and the butt back. Arms are straight. To stand think about lifting the chest and driving through your heels at the same time. Squeeze the butt at the top. Arms stay long and shoulders back.

To lower back down, reach the butt back, bend the knees, and lower between or to the outsides of the feet. Touch the weigh on the ground at the bottom.

MAMA MODIFICATIONS

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

SHIFT 101719

SHIFT TIP 101719

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
20 Single Unders, Taps, or Line Hops
10 KB/DB Swings
10 Mountain Climbers

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

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

For this workout you will work at a smooth pace for 15 min.

You may choose what you have/would like for the first part. You can go single unders with your jump rope, taps, or even just lateral hops over your dumbbell or even a chalk line etc. If you are unable to jump over - you can even turn it into more of a skip.

For the swings you will hold a single KB/DB at the hips. Make sure the heels are down. Reach the butt back, bend the knees slightly and pull the weight back between the legs with straight arms. Stand hard and fast and squeeze the butt! Guide the weight to eye level keeping the arms straight, heels down, and belly tight.

Allow gravite to bring the weight back down, but don't allow it to pull your back into a rounded position, or pull you forward on your toes! Keep your heels down and chest up!

For the mountain climbers - each time a knee comes up it counts as 1 rep. You will start in the top of a push up position. Bring the knee all of the way to your chest if possible. Keep the butt low, but not saggy! Keep the belly tight! Send the foot back to the start and switch legs.

You may do these elevated if necessary!

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 101819

SHIFT TIP 101819

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

10 Rounds
2-3 Inchworms
10 Alternating Lunges

THAT'S IT!!

Score: Total Time
Goal: Under 12 Min

Super simple one for your Friday today guys!

You can choose between 2-3 inchworms, or even lower to 1 if you need to!

For an inchworm you will start standing. Place your hands on the ground in front of you. Walk them away from your body until you end in the top of a push up/plank position. Perform a push up. Keep the belly tight and go to your knees if you need to. Make sure the elbows don't flare out but stay in closer to the body. After you press back up, walk your hands back to your feet and stand completely.

For the lunges you may do forward stepping, reverse stepping, or even walking lunges! Make sure you take a long enough step each time that your back knee touches gently, with your front heel still down. Drive thorugh your heel to stand completely between reps. Alternate feet with each lunge. So for each set of 10 you will do 5 per leg.

If step ups cause irritation or pain from former issues/injuries you could do single leg toe touches (like a single leg deadlift with no weight) or even step ups.

MAMA MODIFICATIONS

HALF UP - HALF DOWN LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can try hold the weight in the front rack or by your side like a farmer carry if that allows you to manage your posture and the pressure or any coning in your belly. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SHIFT 100719

SHIFT TIP 100719

SHIFT WARM UP

Simple 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

SHIFT 100819

SHIFT TIP 100819

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

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

8 Hang Power Cleans
8 Press
8 Unweighted Lunges (Alternating) or Step Ups

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

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

For this workout you will repeat the 8+8+8 as many times as you can in 12 min.

For the hang power cleans you can either hold a single weight in both hands or a lighter dumbbell in each hand. You will start standing with the weight at the waist. Heels are down, chest is up, arms are straight. You will dip slightly by bending the knees and reaching the butt back slightly. Stand up hard and fast, shrug, and then guide the weight up to the shoulders. Try to use the power from your legs and the shrug more than just making it a bicep curl.

For the press you will hold the weight at the shoulders/chest. Keep the chest up and the belly tight. Squeeze the cheeks. Press the weight straight up to lock out with the biceps by the ears at the top.

For the lunge option you may choose reverse stepping, forward stepping or walking lunges. Make sure you take a long enough step that your front heel stays down when your back knee touches. Drive through the heel to stand fully for each rep. You will alternate feet with each step so for each set of 8 you end up doing 4 per leg.

If lunges give you issues for past injury reasons or anything like that you may sub alternating step ups!

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.

PRESS/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.

FRONT RACK/REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat, Good mornings, or Glute Bridges for the lunges.

SHIFT 100919

SHIFT TIP 100919

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

20 Mountain Climbers or Single Unders
5 Ring Rows or Upright Rows
7 Push Ups
9 Squats

No weight needed today (unless doing upright rows)

Score: Total Time
Goal Under 16 Min

For this workout you have a few choices. PIck what works for you and your equipment!

For the first part you will choose between mountain climbers or single unders.

A mountain climber starts at the top of the push up position. Work to keep the hands under the shoulders and the butt in line with the shoulders. You will bring one knee up to the chest / shoulder - then the other. EACH TIME A KNEE COMES UP = 1 REP. So for each set of 20 you bring each knee up 10 times.

You can also do these elevated!

For the ring rows you may use rings, trx bands (or something similar) or even stretchy bands in like a pull down fashion. Remember for the rows that the more parallel your body is to the ground the more difficult these are.

Upright rows can be done with a single weight held at the waist. Pull the shoulders back and pull the weight up the body with the elbows out (like you're zipping up your jacket). Lower back to the waist.

For the push ups you may choose regular push ups, knee push ups, or elevated push ups. Again hands should be just outside of and under the shoulders. Keep the torso in a solid position and avoid worming or snaking. Avoid the elbows flaring out. Come all of the way down to touch the chest at the bottom and lock all of the way out at the top.

The squats are unweighted. Feet are under the shoulders and the heels are down. Reach the butt back and down. Keep the heels down, belly tight, and chest lifted. Drive the knees out. Ideally your butt will be lower than your knees at the bottom with the heels still down, knees out, and chest up.

If you have pain or tend to collapse in the bottom you may choose to use a counter balance like holding onto a rail etc - or you can try squatting to a higher target. Still focus on heels down, knees out, belly tight.

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).

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.

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.

SHIFT 101019

SHIFT TIP 101019

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

10 Min AMRAP
Burpee Step Ups

That's it!
You guys will crush this!

Score: Total Reps completed in 10 min
Goal: 50+

OH man - in SHIFT we don't often do a lot of reps of a single movement to allow you to keep moving. This one is going to get mental. Find a pace and move for 10 min!!

For this movement you will face whatever you plan to step up on. Choose something where the height is challenging but that you can comfortably step up AND down from.

You will perform any of the following types of burpees:

Regular
Step in and Out
Knee Push Ups
No Push Ups
Elevated

Challenge yourself but keep the goal of 50 reps in mind.

For the step up make sure you place your whole foot on the step. Drive out of your heel to stand and work on not letting that working knee cave in.

Try to remember to alternate which foot you are using to step up each time or every few reps etc!

Good luck!

MAMA MODIFICATIONS

BURPEE STEP UP - 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.

SHIFT 101119

SHIFT TIP 101119

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

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

10 Goblet Squats
10 Sit Ups

Idea weight for Men: 30-50#
Idea weight for Women: 12-30#

Score: Total number of completed rounds + any additional reps.
Goal: Under 12 Min

For this workout you will do 10 goblet squats + 10 sit ups as many times as you can in 12 min.

For the goblet squats you will hold the weight at the chest with the elbows pulled in tight. The chest should be lifted and the belly tight. Feet are under the shoulders with the heels down. Reach the butt back and down. Drive the knees out and keep the chest lifted. Drive the knees out. Get the butt lower than the knees at the bottom with the chest up, elbows in, belly tight, knees out, and heels down!

If you tend to collapse in the bottom positions - try lowering the weight.

If you have pain in the bottom position even when it is unweighted - you may choose to squat to a higher target.

For the sit ups we would love to see you touch the ground behind you and touch the toes at the top. You may put your feet in whatever position is comfortable. If you need to lower the number that is ok!

If you are unable to come all of the way up you may choose to use a bit of assistance or switch to something like a dead bug, slam ball - or other options you can find in Members Only for mama subs!

MAMA MODIFICATIONS

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 (Use the BIRTHFIT Youtube library for demos of these movements!), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

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!

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Mtn Climbers
1 Min Burpees
1 Min Step Ups
1 Min Rest

(This will take a total of 20 min!)

No weight needed today!!

Score: Total Reps of Burpees and Step Ups ONLY!
Goal: 125+

NOTES:

So for this workout you get to choose what you would like to do for the first minute. The goal is to find something you can move consistently at a moderately uncomfortable but sustainable pace. So you can jog, row, bike, do taps, or mountain climbers.

For the second minute each time you will do burpees! Place the hands on the ground - step or jump back - you can then go to the knees or do a regular push up. Either way the goal is for the hands to be just outside of the chest and the elbows to go back and stay pretty close to the body as opposed to flaring out.

Keep the belly tight and avoid sagging or snaking during the push up portion. Push back up to the top. Jump or step the feet in. Jump and clap at the top.

If you need to take out the push up for injury reasons - that's fine! You can even do elevated burpees.

Choose a style of burpee that will allow you to get around 8-10 per round!

For the step ups - these should be at a height that is challenging but will allow you to get 15-20 reps. Alternate feet with each step. Make sure your whole foot is on your step and drive through the heel to stand. Don't allow the knee to cave in.

Nothing to step up on? Try alternating lunges!

ONLY reps of burpees and step ups go toward your score!

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG -

To manage 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 core and pelvic floor.

STEP UPS -

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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