Name: Playbook - Miranda Criner - 100-10 Workout
Uploaded: 2022-04-23T15:49:41.298Z
Duration: 45 min
Description: 100-10 Workout

Jera Donner

We are working our way down from 100 reps to 10 reps! 

Your challenge is to work at a pace that you are able to maintain and push-up through all 10 exercises. Takes breaks as you need and rest for 3-5 minutes before starting your 2nd round!

Remember to warm up for 8-10 minutes and cool down for 8-10 minutes!

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Lean back to about 45 degrees and keep your heels flat on the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

pop squats

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Step the same leg forward and lower into a forward lunge before returning to starting position - Complete desired reps then repeat on the opposite side

Curtsy lunge to forward lunge

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

100-10 Workout

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