Name: Playbook - Miranda Criner - Great Outdoor Workout
Uploaded: 2022-07-13T01:05:05.004Z
Duration: 45 min
Description: Great Outdoor Workout

Jera Donner

Time to get outside and sweat!

Follow the Circuit below and enjoy the Sunshine! You can also do it inside if you need too!

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’ve got five rounds of some fun bumpin, jumpin, and sweaty moves!

Work :45 seconds on for each exercise with :15 to rest! We are resting :90 seconds between each round! Oh and did I mention we have 5 rounds! 🤭 oh yes, I did! 😜

Let’s get sweaty!

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- complete three full reps
- on your third rep keep it as low as you can and quick feet/backpedal back to starting
- repeat for reps or time

Broad jump to backpedal

- Step forward and bring your back knee down until both legs are at about 90 degrees
- drive through the front heel into a hop while bringing your back knee up towards  your chest
- land softly 
- Step forward and repeat with the opposite leg

walking lunges to power skip

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet keeping a neutral spine for four steps
- Once four steps are completed hold the bear crawl position and jump the feet out and in like you would a plank jack only keep the knees bent 
- repeat for reps or time

Bear crawl to Bear Jack

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up
- as you come back up make a 180 degree turn and repeat

Air sumo squats

- With your chest up and core strong alternate brining your knees up towards your chest as high as you can for 8 reps
- once done with 8 high knees
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for 4 total reps

High knees to Skaters jumps

GREAT OUTDOOR CIRCUIT

Here is your cool down.

Work and hold for the times given to each exercise below! 

Remember to work both sides, work slow and breath through each stretch to help bring your heart rate down.

- while standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

- standing nice and tall bring the right arm across the chest, hugging it with the left arm
- hold for 20-30 seconds and switch sides

Shoulder Stretch

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique Stretch

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back 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

- 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

Great Outdoor Workout

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