Name: Playbook - Miranda Criner - Dumbbell Core
Uploaded: 2024-01-11T20:43:45.756Z
Duration: 45 min
Description: Dumbbell Core

Hey, hey and welcome to Core Day!

Grab those dumbbells and let’s get ready for some serious core work!! 👊

Hey, hey and welcome to Core Day!

How we are working today workout is as followed: work 40 reps TOTAL for each exercise taking only 15 seconds to rest between each exercise. When you get through all six, rest for 90 seconds and get ready to do that same sequence above again for 30 reps of everything… then 20 reps… and finally 10 reps! 

Move slow and controlled through each exercise and focus entirely on that core burn! You got this!!

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

Dumbbell russian twist

- Holding your legs extended up
- with dumbbell in both hands, Sit up and reach for your toes

Dumbbell Lying toe touches

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor and bring the chest to your knees and dumbbell to your toes
- lower back down nice and slow
- Keep your core engaged

Weighted overhead to toe crunches

- standing nice and tall with a dumbbell at chest level in both hands 
- pull the belly button toward the spine and lift one leg up to a 90 degree angle and slowly return back to the floor
- alternate working both sides

Goblet High Knees

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

Dumbbell windmill

40-30-20-10

Dumbbell Core

Trisets- Upper Body

Tempo Day

Timed Supersets + Finisher

Strength Tabata

Jera Donner

Tempo Supersets

Back, Shoulder & Glute Supersets

Dumbbell Double AMRAPS

Back, Shoulders & Push-ups 🔥

EMOM x 3

Full Body Tempo Work

Dumbbell Tabata

Full Body Push

Dumbbells and Pulses - Lower Body

Miranda

Dumbbells and Pulses - Upper Body

Full body Tone Up

Supersets x 3 + Cardio AMRAP

Third round of reps took some mental willpower. 
Lots of sweat 😅😅

Dumbbell Core

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