Name: Playbook - Miranda Criner - Core Burnin’ Time
Uploaded: 2022-07-22T20:08:01.628Z
Duration: 45 min
Description: Core Burnin’ Time

A four round core circuit with or without dumbbells to get that core nice and toasty!

Have fun! Let’s get to work!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

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

High knees

- 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

- 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

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

We have a four round core circuit today!

We will work our first round and last round with the same time frame. We will be working :30 seconds on with :20 seconds to transition. The second and third round will be worked for :60 seconds of work with :20 to rest and transition.

We will rest 1:30 between each round!

- Start with  dumbbells in each hand and your arms straightened out to your sides and legs extended
- Tuck your knees in while lifting your torso up, meeting the dumbbells behind your legs
- Extend your body back out to hollow hold position

Weighted Hollow Hold double crunch

- start in a seat position with legs straight out in front of you dumbbell in each hand and arms straight out in front of you
- pull your belly button into your spine
- rotate to the right side keeping arms up and in line with the shoulders and core activated 
- slowly bring back to center and repeat on the other side

Seated Torso Twist

- Start by laying flat in the floor with knees pulled in
- with dumbbells in each hand 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals and crunch to the right side of the legs
- Pause briefly, lower back down
- repeat for the left side
- Lower back stays in contact with the pad or floor

Dumbbell Side Crunches

- while laying on the floor legs straight out and dumbbells in each hand 
- place arms at a 90 degree like you would in a chest press
- contracting the core, lift one leg up as you press both dumbbells up
- slowly return legs and arms to start position and switch sides

Single Leg Lift with Press

-sit with knees slightly bent and dumbbells in both hands placed at the side of each knee
- pull the belly button into the spine and slowly lean back vertebrae by vertebrae 
- once your lower back is completely down on the mat, keep your shoulders up off the floor
- slowly sit back up to starting positon

Weighted 1/2 Sit Ups

- start by lying in the ground with dumbbells in both hands straight up above your chest and legs in tabletop position (@ a 90 degree angle)
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- as you pull the weights forward crunch up to bring the dumbbells as close to your toes as you possible can and slowly return to start position 
- repeat for reps or time

Dumbbell pullover to toe reach crunch

The Moves

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- With feet shoulder width apart lift the right toes up and keeping the right leg straight hinge the hips back bend the left knee
- Lightly press down on the right quad the deepen the stretch
- slowly bring it back to starting and switch sides

Hamstring stretch

- While lying flat on a mat bring your left ankle to the right knee 
- bring your left hand in between the legs and you right hand to the outside of your right leg and interlace the fingers just behind the knee
- engage the core and slowly pull your knee and ankle towards your chest stretching out the hip flexors and glutes 
- hold for 20-30 seconds
- slowly bring the the right foot back to the mat and switch sides

Lying Figure 4 Stretch

- while seated in the ground legs straight out in front of you sitting up nice and tall
- pull the toes in toward a the body and hold for 10-20 seconds and slowly push the toes away from the body

Seated Calf Stretch

- standing nice and tall bend the right knee bringing the heel of the foot up to the right flute
- bring the knees close together and hold for 20-30 seconds
- slowly release the leg and switch sides

Core Burnin’ Time

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