Name: Playbook - Miranda Criner - Full body Tone Up
Uploaded: 2024-01-11T20:43:45.696Z
Duration: 45 min
Description: Full body Tone Up

Jera Donner

Today our workout includes a 3x3 challenge for core and legs. 3 exercises, 3 rounds. And a 4x4 challenge for the upper body. 4 exercises, 4 rounds! 

You’ll also have a cool down to bring your heart rate back down and stretch out those hard working muscles!

Work the three exercises below EMOM style: work your plank for time (:45/:15) and your squats/lunges for reps. The faster you work your reps the more time you get to recover - you only have the one minute to complete those reps before you move into the next exercise!

- Place your feet hip-width apart, and dumbbell in opposite hand of working leg
- 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
- at the bottom of the position pull the dumbbell up like your zipping a jacket elbow out to the side
- 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 (dumbbells)

- Start in a push up plank position
- Keeping hips square to the ground bring right leg in toward chest and tap the right toes with the left hand
- bring leg and arm back to starting and repeat on the other side

Plank toe touches

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

3x3 Workout

We are working 4 rounds of these 4 exercises! Rest as much as you need from :30 seconds to 2 minutes!

- while seated, pull belly button in
- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- rotate hands in toward middle of body and press up
- Slowly lower down until arms are extended

Dumbbell bicep curls + Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- stand tall with dumbbells in both hands with neutral grip 
- press dumbbells up 
- Reach full extension and slowly bring down half way and press back up (pulse)
- slowly bring them back down with a controlled motion 
- Keep core engaged

dumbbell shoulder press + pulses

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank
- Take your right hand and tap your left shoulder and immediately repeat with the left hand to right shoulder
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to Shoulder Tap

4x4 Workout

Hold each move for 20-30 seconds.

Remember to breath and bring the heart rate down!

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Seated Upper back 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 bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Chest Stretch - Finger interlaced

- 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

Full body Tone Up

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