Name: Playbook - Miranda Criner - Full Body Push
Uploaded: 2024-01-11T20:43:45.645Z
Duration: 40 min
Description: Full Body Push

Grab some lighter weight options - to keep firm on the upper body portion. Grab your water and grab those timers!

Let’s get ready for a full body burnout! Each move works both the lower body and the upper body!

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

Warm Up:
:30 seconds on high knees
:10 seconds to rest
:30 seconds on jumping jacks
:10 seconds to rest
:30 seconds on butt kicks
:10 seconds to rest
:30 seconds on squat to twist
:10 seconds to rest
:30 seconds on arm circles
:10 seconds to rest
:60 second plank hold

Whoohoo! Full body push in full swing! Here we go!

Round 1 - work for reps. The goal is to get the reps done BEFORE the minute is up. If you finish the reps for the exercise before sixty seconds is up you get to rest until the top of the follow minute. Every minute in the minute the exercises change.

Round 2, 3, and 4 are for time. Work each exercise for the allotted time and rest for the remainder of the minute.

Round 5 will repeat the same format as Round 1!

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- curl dumbbells up to shoulders and back down beside legs
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge to Bicep Curl

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Holding the dumbbells up engaging your chest
- bring one extended arm straight behind your head and back. Repeat on the other arm
- Lower with a slow controlled motion

Dumbbell glute bridge to alternating pullover

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- row dumbbells toward chest keeping elbows close
- kick the arms back with dumbbells in hand to perform a kickback
- bring back to the mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL to Tricep Kickback

- Start with the dumbbells in each hand
- Step back with the first foot and lower down until knees are 90 degrees
- once in the bottom of the lunge position raise dumbbells out to each side for a lateral raise and slowly return to each side
- drive through the heel back to standing position
- Repeat on the opposite side

Dumbbell reverse lunges to Lateral Raise

-Push your hips back as you come down into a squat 
- Keep the dumbbells at shoulder height 
- hold squat while you press each dumbbell up toward the sky one at a time and back to shoulder height
- Press through the heels to standing position
- repeat for reps or time

Dumbbell squat to alternating press

EMOM

Full Body Push

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

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 😅😅

Full Body Push

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