SHIFT TIP 112919

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
20 Single Unders or Line Skip Overs
5 Burpees
10 Deadlifts
20 Single Unders or Line Skip Overs
5 Burpees
10 Upright Rows

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +For this workout you will cycle through the 20 - 5 - 10 - 20 - 5 - 10 as many times as possible in 15 Min!

For the jump/skip section you can do either single unders or a simple skip side to side over a chalk line or crack in the ground! If even the small skip is not ok for you at this time you can sub a low step up! You can also choose to do taps!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Find what will allow you to do 5 in 30 seconds or less each time.

Make sure on the push up portion of the burpee that the hands aren't too wide and elbows go back instead of flaring out. Keep the belly tight to avoid a lot of worming or snaking!

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.

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.

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 KB/DB Deadlift - If you’re 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.

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing or a Deadlift + KB Swing

SHIFT 111819

SHIFT TIP 111819

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
5 Ring/TRX or Bent Over Rows
4 Burpees

No weight needed unless doing bent over rows. In which case:

Men: 20-40# DBs
Women: 10-25# DBs

Score: Total Time
Goal: Under 14 Min

We know that some of you will be much faster - even under 7-8 min! But we don't want to discourage anyone who is still finding their flow with the burpees! So move through the 10 min and get after all of these reps.

For the first part you will do either a ring/trx or even bar in the rack row - or you may do dumbbell bent over rows! If you only have a single KB you may do 5 per side of the single arm bent over row.

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 5 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

If you are doing the bent over row you will hold a dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your side/ribcage area. Then lower under control.

For the burpees you may do regular - knee push up - no push up, or elevated burpees.

Remember in that push up portion that the elbows go back - not flare out! Keep the belly tight and avoid too much worming and snaking!

MAMA MODIFICATIONS

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 111919

SHIFT TIP 111919

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Taps, Row, Bike, Mtn Climbers, or Low Step Ups
20 Bodyweight Squats
12 Kettlebell/Dumbbell Swings

Rest 1 Min Between Rounds

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

Score: Total Time Including Rest
Goal: Under 18 Min

For this workout you will get to choose what you would like/have available for the one minute portion. Make sure that you move for an entire minute each time at an uncomfortable but sustainable pace.

For the squats - you will use no weight. Feet will start shoulder width apart with your weight in your heels. Stand tall. Tighten your belly. And raise your arms to use as a counter balance.

Reach your butt back and down. Keep your chest up and your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with your heels still down, knees out, chest up and belly tight.

If you tend to really collapse in the bottom position- try slowing down just a bit and really focusing on driving the knees out and lifting the arms and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.

If going that deep causes pain or issues from past injuries. Or if you are still working on the strength needed to go that low - you may squat to a target that is a bit higher.

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!

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.

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.

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 112019

SHIFT TIP 112019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Step Up (Unweighted - Alternating)
6 Upright Row
2 Inchworms

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

For the workout today you will just go through the 10 + 6 + 2 as many times as possible in 12 min.

For the step ups you will do these unweighted. You will want to choose a height that will allow you to feel comfortable going up and down, but that challenges you. Place your whole foot on top of the box or step, drive through your heel, and stand completely. Don't allow your working knee to cave in. Alternate feet with each step so for each set of 10 you will complete 5 on each leg.

If you are feeling spicy and want to hold light dumbbells for the step ups - that is fine. Note it in the comments! Just make sure you can still move smoothly and get to 9 rounds or more total!

For the upright rows you will hold either a single dumbbell or kb in both hands, OR you can hold lighter dumbbells (one in each hand). You will start standing completely with the weight at the waist. Pull the shoulders back and lift the chest. Then pull the weight up your body like you are zipping up your jacket.

Be careful not to allow the shoulders to roll forward. Lower the weight under control.

For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!

Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.

If you need to take out the push up completely - that is fine.

You may also sub a push up + 8 elevated shoulder taps in place of each rep.

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

UPRIGHT ROW - For pregnant mamas with a growing belly taking up space, feel free to sub: Bent Over Row, Ring Row, Banded Lat Pull Down

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

SHIFT 112119

SHIFT TIP 112119

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
8 Wall Balls or Goblet Squat + Press
8 Plate Hops or Line Jump Overs
8 Sit Ups or Alternating V-Ups

For the wall balls - if you have a ball - just use what you've got and give them a shot.

If doing goblet squat + press - hold a single dumbbell or kettlebell at the chest.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

Giving you guys a bunch of options today - mix and match for what you have and are ready to try out.

For the wall balls if you have a weighted ball of any sort - you will hold the ball at the chest. Squat by reaching your butt back and down - driving the knees out - chest up. Get the butt lower than the knees without collapsing. Stand and use the drive from your legs to throw the ball. Don't worry about going super duper high - shoot for over 8' if possible. Catch the ball at the chest before you go into the next squat.

For the goblet squat + press option you will do the same motion - just don't throw the weight. Ha ha. Squat - drive - press to lock out with the biceps by the ears at the top.

For the plate hops option you are just looking to find something that is a height that you are comfortable jumping on. This could be as low as an old phone book or as high as a stair or bench in your home. Find something you can move through the 8 reps pretty smoothly. We recommend stepping down on those reps.

If you aren't comfortable jumping ON something you can even just jump or skip over something like a dumbbell or even a chalk line on the ground. Face whatever it is your are jumping over and turn around and jump over the other way for the next rep. Feel free to turn it into a little skip. Otherwise you can do a low step up for these!

For the sit ups you may choose a regular sit up or an alternating v-up. The alternating v-up is where you lie flat on your back and bring your right hand up to touch your left foot - then back down and switch. Each touch counts as 1 rep.

Mamas you can also sub a slam ball or something more like a dead bug.

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.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

V-Up - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SHIFT 112219

SHIFT TIP 112219

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
30 Single Unders / Taps
15 Dumbbell or Kettlebell Deadlifts
10 Push Ups

Idea weight for Men: Single 30-50# Kettlebell or Dumbbell (or heavier if you feel comfortable) - or set of lighter dumbbells
Idea weight for Women: Single 12-25# Kettlebell or Dumbbell (or heavier if you feel comfortable) - or set of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

For this workout you can choose between single under jump ropes, taps, or even 30 low step ups.

For the deadlifts you will either hold a single weight between the feet or a lighter dumbbell in both hands outside of the feet. The main things to focus on for this movement is that you bend your knees in the set up of each rep, that your arms stay long, and that your belly stays tight and your chest stays lifted.

In the set up you should not be in a squat position - but the knees should be bent. Hips higher than knees, shoulders higher than hips. To pick the weight up drive through the heels, lift the chest, and squeeze the cheeks. Stand tall.

To lower you will reach the butt back, keep the chest lifted, and arms straight. Bend the knees and touch the weight to the ground.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

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/DB Deadlift - If you’re 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.

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.

SHIFT 111119

SHIFT TIP 111119

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, Taps, Low Step Ups
10 Lying Leg Lifts
10 Goblet Squats

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

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

For this workout you can choose what you would like/have available to you for the 1 min part. We didn't list single unders as an option because they are in the program tomorrow - but you can also go with that. Make sure whatever you choose that you move at a consistent pace for an ENTIRE minute each round.

For the lying leg lifts you will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.

For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 20 per round or swapping out a dead bug.

For the goblet squats you will hold a weight at your chest with the elbows tucked in. Lift the chest and tighten the belly. Stand with the feet shoulder width apart and the heels down. Reach your butt back and down. Drive the knees out. Keep the chest lifted and back flat. Ideally you will get your butt lower than your knees at the bottom with your heels down, chest up, knees out and without plopping or rounding through the back.

If you are unable to go that low with weight and not collapse - do these unweighted. If you have pain or issues going that low due to past issue or injury you may try a weighted or unweighted squat to a higher target. Still focus on heels down, butt back, knees out, and chest up!

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.

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

LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SHIFT 111218

SHIFT TIP 111219

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

5 Rounds
30 Single Unders or Line Hops
20 KB Swings

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

Score: Total Time
Goal: Under 12 Min

For this workout you may choose single unders with your jump rope or forward + back hops over a line. You can even do side to side hops over a line as well. Each jump = 1 rep.

If you are unable to jump - turn the hops into more of a skip. If that still won't work don't be afraid to swap out 30 seconds on a bike, rower etc or evenm just 30 seconds of low step ups.

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!

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with KB SWINGS.

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 111319

SHIFT TIP 111319

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps as Possible in 14 Min)
5 Ring/TRX or Upright Rows
5 Push Ups
5 KB/DB Deadlifts
5 KB/DB Press

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

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

For this workout you will go through the 5+5+5+5 as many times as possible in 14 Min.

For the TRX/Ring or upright rows, pick what you have available. You can also sub a stretchy band pull down, or even bar in rack row.

Remember if you are doing one of the bodyweight row options that the more parallel you are to the ground, the more difficult these become. Since it is small sets (only 5 at a time) don't be afraid to pick a version/angle that is a bit more difficult than what you normally do! Make sure you start with straight arms at the bottom - keep the belly and torso position tight - pull all of the way to your chest at the top.

If you are doing an upright row you will hold a single weight in both hands at the waist. Pull the shoulders back and down and pull the weight up your body with your elbows going high and outside like you are zipping up your jacket. Lower under control.

For the push ups you may do regular, knee push ups, or elevated push ups. You can even sub a light dumbbell bench press if you need to for core reasons (mamas).

For the push ups make sure that you keep the belly tight and that the shoulders, hips and knees stay in a straight line. No sagging or snaking. Hands shouldn't be too wide and elbows should go back and down - not flare out. Go all of the way down to touch the chest if possible and come all of the way up at the top.

For the deadlifts you will either have a single weight between the feet or a lighter weight in both hands outside of the feet. Make sure to keep the heels down, bend the knees, keep the arms straight and belly tight/chest lifted throughout! Squeeze the butt and drive through the heels to stand.

For the press you will either hold a single weight at the chest or a pair of lighter dumbbells at the shoulders. Keep the belly tight as you press the weight straight up - finishing with the biceps by the ears and weight over the middle of the body at the top!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc.

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 111419

SHIFT TIP 111419

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

For TIME:
100 Burpees (you pick your burpee style)
Burpees must be completed in 1 min on - 1 min off

Time cap: 20 Min (10 min of work + 10 Min Rest)

Score is time you finish rep 100. If you do not get to 100 - your time is 20:00 and you will put how many reps you got in the comments.

So the way this works is you get 1 min to do as many burpees as you can! Then you get 1 min to rest.

You keep repeating that cycle until either -

- You finish 100 burpees
OR
- You hit 20 min!!

Pick the style of burpee that will allow you to get at least 5 every round!

Options are:
Regular burpees with chest and thigh touching the ground, feet jumping or stepping in, jump and clap.

Knee burpees. Placing the knees down before the push up portion.

No push up burpees. Hand down, feet step or jump back, feet step or jump in, hop and clap.

OR bench burpees! Hands on bench/box feet step or jump back, push up on bench/box, feet step or jump in, hop and clap! This one is great for pregnant mama bellies!

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

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.

BURPEE BOX JUMP OVER - Use the subs above for ideas on how to modify BUT if the movement is too complicated feel free to separate it into two different pieces like Elevated Push Ups and Step Ups or sub something else that serves your Pregnancy or Postpartum Goals!

SHIFT 111519

SHIFT TIP 111519

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Jump Rope - ETC
20 Walking or Reverse Lunges

Rest 30 Seconds Between Rounds

No weight needed. Add a little weight to the lunges if you are feeling up to it!

Score: Total Time Including Rest
Goal: Under 13 Min

This workout looks "easy" on paper. But if you push the pace on both movements - it will pack QUITE a little punch.

So once again you can choose the way you want to MOVE for the 1 min portion. Jog, Walk, Row, Bike, Low Step Ups, Jump Rope, Taps, or Mtn Climbers will ALL work great.

Since there is rest added into this workout we encourage you to push a bit harder than you normally do for these 1 min intervals.

For the lunges you may do forward, reverse, or walking lunges. Make sure that you alternate feet with each lunge - so for each set of 20 you will do 10 per leg.

Make sure you take a long enough step forward or backward each time that the front heel stays planted when the back knee lightly touches the ground. Keep the chest lifted. Don't allow the front knee to cave in. Drive through the heel to stand completely between reps.

If lunges all of the way down cause issues for you - you may choose to not go as deep or use a counter balance for support.

If you still have issues with lunges you may swap a step up or a light or even unweighted single leg deadlift (alternating legs).

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.

LUNGE/1/2 UP 1/2 DOWN LUNGE - 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 traditional weighted (farmer carry or front rack position) or unweighted lunge as well.

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SHIFT TIP 110419

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
30 Seconds of Taps, Jog, Row, Bike, or Mountain Climbers
30 Seconds Upright Rows
30 Seconds Goblet Squats

Idea Weight for Men: 35-55#
Idea Weight for Women: 10-35#

Score: Total reps of Upright Rows and Squats combined! (Just keep one number counting up the whole time!)
Goal: Moving the whole time.

For this workout you will just keep rotating every 30 seconds. You will not count your reps from the taps or mountain climbers, taps, etc toward your score. Make sure you pick a weight and a variation of the squat that will allow you to keep moving!

For the first part you may choose between the taps, a jog, row, bike, or mountain climbers. If you choose taps you may perform them on your KB or DB. Do them fast or slow - up to your ability level. Move the entire 30 seconds.

If you choose mountain climbers you will be in the top of a push up position - working to keep the hips low but NO sagging!! You will work to bring the knee all of the way up to armpit each time and may go slow or fast depending on ability.

For the upright rows you will hold the kb or db with both hands at the hip. You will shrug the shoulders and the pull the elbows high and outside (like you are zipping up your jacket). Pull the weight to just under the collar bone at the top. Lower by keeping the db or kb close and sliding it back down the body.

For the goblet squats you will hold the weight at the chest with both hands. Feet are shoulder width apart. You will reach the butt back and down, keeping the heels down and driving the knees out. You will fight to keep the chest up and avoid any plopping or rounding of the lower back at the bottom. Stay in an active position! If you are unable to keep the chest up, the knees out or the heels down with your butt lower than your knees - you may choose to squat to a higher target, squat with no weight, or both.

Drive through the heels and drive the knees out - squeeze the butt - to stand all of the way up at the top!

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.

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing

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SHIFT TIP 110519

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 KB/DB Deadlifts
7 Push Ups
7 Ring/TRX or Upright Rows

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

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

For this workout you will have 12 Min to get through the 15 + 7 + 7 as many times as you can! Remember to move smoothly and with good form throughout!

For the deadlifts you can either use a single DB or KB between the feet or hold a lighter pair of dumbbells just outside the feet at the bottom. In the set up position with the weight on the ground - make sure the heels are down, knees are bent, butt is back and higher than the knees, arms are straight, chest is up, belly tight! To lift the weight you will think about driving through the heels and lifting the chest. Stand all of the way up keeping the arms long and straight. Squeeze the cheeks at the top. Lower under control keeping the belly tight and chest up. Reach the butt back and bend the knees!

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Make sure that you don't allow yourself to snake or get saggy through the midline. Keep the belly tight and think about keeping your shoulders, hips, and knees in a straight line. Make sure the hands are not too wide, but just wider than the shoulders. When the elbows bend the go back and down and don't flare out. Lower under control with the goal of getting the chest all of the way to the ground. Press out completely at the top.

Another option is to do floor press with dumbbells. For this you can lay on your back on the floor or on a bench and do basically a bench press motion. Lowering to the chest and pressing straight up at the top.

For the ring/trx row option remember that the more parallel your body is to the ground - the more difficult these become. Find something that eventually you won't be able to do all 7 in a row.

If you don't have rings or trx type bands you can also do a stretch band pull down, bar in the rack pull up/row - or an upright row with your dumbbell(s) or KB(s).

When doing the upright row - you want to focus on keeping the shoulders pulled back and pull the weight up your body

MAMA MODIFICATIONS

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

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 for a seated DB Strict Press or DB Front Raise and focus on posture and breath.

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SHIFT TIP 110619

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
20 Single Unders - or Line Skips
10 Alternating Lunges
3 Inchworms

No weight needed!

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

No weight needed today! You will simply take 10 min to get through the 20-10-3 as many times as you can!

For the first part you have a few choices, you can do single unders with your jump rope - line skip overs - or if even that is out of the question you can do just a low step up or taps.

For the lunges you will alternate feet with each step. So for each set of 10 you end up doing 5 per leg. You can do forward stepping, reverse stepping, or even walking lunges! We love reverse stepping as your working leg stays planted - but whatever is comfortable for you is good to go.

Make sure you take a long enough step each time that you are able to keep the front heel on the ground when the back knee lightly touches the ground. Don't allow the front knee to cave in and keep that chest lifted. Use the back of a chair or a pole for balance if needed, but keep weight evenly distributed on the feet.

If you aren't able to go down all of the way - go to where you are comfortable. If lunges just aren't an option for you - you may choose to do alternating single leg toe touches - like a single leg deadlift with no weight! Make sure on those that you bend the working knee and keep the chest lifted!

For the Inchworms you will start standing. Place the hands on the ground in front of you and walk them away from your feet until you are in the top of a push up position. You may then put down the knees and lower your body to the ground. Press back up and then walk the hands back to the feet.

If you need to you may choose to take the push up out of this movement all together.

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.

LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do 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.

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

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SHIFT TIP 110719

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds
8 Alternating Step Ups
6 DB/KB Press

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

Score: Total Time
Goal: Under 12 Min

For this workout you will complete 10 rounds of the 8+6.

For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 8 you will do 4 per leg.

If you are feeling up to you you can hold a little bit of weight for these step ups, otherwise you will just do them unweighted.

For the press you can hold either a single DB/KB in both hands at the chest or a pair or dumbbells at the shoulders. Keep the belly tight and use no assistance from your legs as you press straight up - locking out the elbows with your biceps by your ears at the top and the weight over the top of your head. Lower by bringing the elbows forward.

Avoid any leaning back in this movement - keep the belly tight! You may also choose to do these seated if necessary!

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.

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

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SHIFT TIP 101119

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds KB/DB Swings
30 Seconds Air Squats
30 Seconds Rest

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

Score: Total Reps of Swings and Squats Combined
Goal: 150+

For this workout we will rotate every 30 seconds for a total of 16 min.

For the first 30 seconds you will choose what you are able to/have available. Choices are a jog (this can be like an out and back from your garage etc), row, bike, single unders, taps, or low step ups. The idea for this interval is to move for the entire 30 seconds at an uncomfortable but sustainable pace.

When the clock hits 30 seconds you will transfer to your kettlebell/dumbbell swings. Hold the weight in both hands at the waist. Stand with feet shoulder width apart with the heels down. Allow the knees to bend slightly and allow a hinge at the hips. Keep the arms straight, chest up, and belly tight. Pull the weight through the legs. Stand up hard and fast to make the bell weightless. Guide it to eye level. Avoid leaning back. Use the legs! Allow gravity to bring the bell back down, but keep those heels down and chest up!

For the squats your feet are shoulder width apart. Stand with the chest up and belly tight. Reach your butt back and down. Drive your knees out. Keep your chest lifted. Ideally you will get to the bottom with the chest up, knees out, heels down, with the butt lower than the knees. Fight hard against plopping or collapsing in the bottom. To stand drive through the heels and lift the chest as you press the knees out!

If you have any pain in the bottom position from past injuries or issues, you may choose to use something as a counterbalance (like holding on to the back of a chair) or squat to a slightly higher 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.

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!

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SHIFT TIP 102819

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
30 Taps / Single Unders
10 Deadlifts
30 Taps / Single Unders
10 Single Arm Bent Over Rows (5 Per Side)

Idea weight for Men:
Single 40-55# KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women:
Single 12-25# KB/DB -or- Pair of Lighter Dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout you will do 5 total rounds of the 30-10-30-10. If you move through quickly and finish under 10 min - feel free to just turn it into a 10-12 min AMRAP. Make it challenging but work for you.

For the first part you will do either 30 single under jump ropes or 30 taps. A tap is kind of like a running in place motion, tapping your toe on something like a step - dumbbell etc. Each tap = 1 rep.

For the deadlifts you can use either a single KB/DB or a pair of lighter ones. If using a single it will start between the feet - if 2 you will have your feet a bit more narrow and will start with them touching the ground just outside of the feet.

In the set up make sure your heels are down, chest is up, arms are straight, butt is back and knees are slightly bent. To lift you will drive the heels into the ground and lift the chest at the same time. Squeeze your butt at the top and keep the arms long and straight. Don't allow your back to round on the way up or the way down!

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

If your weight feels too heavy you may choose to do an upright row (10 reps) using both hands.

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.

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!

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SHIFT TIP 102919

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Burpees
10 Ring/TRX Rows
12 Plate Hops or Step Ups

No weight needed today! If you don't have a way to do an upper body pull (bands, rings, or stretchy bands) see description for other options

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

For this workout you will go through the cycle of 7-10-12 as many times as possible in 12 min.

For the burpees you may do regular burpees, knee push up burpees, no push up burpees, or even elevated burpees. Make sure to avoid any snaking or worming during the push up. Keep the belly tight and elbows back and low - not flared out.

If 7 burpees takes more than about 45 seconds, try lowering the number to 5!

For the rows you may do ring /trx type rows or even a stretchy band pull down. Other options are bar in a rack type supine rows, or if none of that is available you may sub an upright row or bent over row!

Remember for the ring/trx rows that the more parallel you are to the ground, the more difficult these become. Choose a difficulty where you can do sets of 5 or so - but not always able to do all 10.

The "plate hop" is a fancy term for jump onto something that is comfortable for you. For some of you it might be a 15 - 45# bumper plate. It could be the bottom step at your house, it could be literally an old phone book or just a few inches off of the ground. You can even choose to jump over something like a dumbbell or your broomstick.

If you are unable to jump you can swap a moderate/low height step up!

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

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.

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SHIFT TIP 103019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Push Ups
10 Press
12 Goblet Squats

Idea weight for Men: 30-55# DB or KB
Idea weight for Women: 12-25# DB or KB

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

For this workout you will use the same weight for both the press and the goblet squats.

For the push ups you may do regular, knee push ups, or even elevated push ups!

Get the chest all of the way to the ground and keep the belly tight. Press all of the way up to lock out. NO sagging or snaking.

For the press you can do this with a single kb or DB. Hold the weight in both hands at the shoulder. Move the face back and press straight up to lockout with the biceps by the ears. Keep the belly tight.

For the goblet squats you will hold the kb or db at the chest. Feet are shoulder width apart. Heels are down. Lift chest and tighten your belly. Reach the butt back and down. Drive the knees out. Keep the chest up. Work to get the butt lower than the knees at the bottom. Drive through the heels, drive the knees out, lift the chest and stand all of the way up.

If you tend to collapse or lose position with the weight in the goblet squats - lower the weight or ditch it completely!

If you are still unable to keep in a good position you may choose to squat to a target or even use assistance!

MAMA MODIFICATIONS

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.

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.

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SHIFT TIP 103119

SHIFT WARM UP

Full Body Simple Warm Up
Running Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Run, Row, Bike, Low Step Ups, or Taps
15 KB/DB Swings

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

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

Score: Total Time
Goal: Under 15 Min

So with this one here - we are leaving it at 6 rounds so that you guys can push the pace and try to finish quickly instead of overpace - but with that said if you finish SUPER fast - you can add a bit of time by just making it a 12 min AMRAP! Make it work for you! If you do this just put your time for the 6 rounds and then your rounds/reps in 12 min in the comments!

For the 1 min portion you can choose what you want/have available. Pick ONE option and do it for all rounds. Pick from jog/run, row, bike, taps, low step ups or even mountain climbers.

For that portion move for an entire minute each time at an uncomfortable but sustainable pace!

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!

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.

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!