Name: Playbook - Miranda Criner - One Sweaty Cardio Day
Uploaded: 2022-09-06T18:28:35.840Z
Duration: 45 min
Description: One Sweaty Cardio Day

Jera Donner

Grab those timers and grab that water because today we are getting sweaty!!

We will have four blocks we are working. Inside each block you will work two moves back to back for time. Oh and we complete three rounds of each move! 🤭

You’ll get rests between each round (but only a small amount) and a much longer rest between each block! 

Have fun!

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 two moves we will work back to back. We will be working for three rounds total!

Round 1- :40 seconds on/:20 seconds to rest
Round 2- :40 seconds on/:20 seconds to rest
Round 3 (speed round)- :30/:10

Rest only the :20 seconds between each round and then rest 1:30 before moving to your next block!

- with a dumbbell in each hand, hinge at the hips
- Row the dumbbells high with elbows out wide retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell Bent Over wide row

- position your body in a forearm plank
- pull your belly button into your spine to contract your core
- lift you right elbow up and while maintaining a 90 degree angle bring up and out to the side until elbow is in line with the shoulders 
- bring it back down and work the other side for time or reps

Salute Planks

Block 1

- Place your feet on park bench 
- Bend at the elbows to come down 
- Engage your chest as you come up

Park Bench Decline push up

- kneeling with both knees on the mat, hold a dumbbell in each hand
- Start with elbows bent to 90 degrees press dumbbells straight up
- keep your core activated and avoid swinging the body
- Work for reps or time

kneeling Dumbbell press

Block 2

- Start in a standing position with a plate in hand 
- bring the plate behind the head and push the elbows out
- sit back into a squat making sure the knees track over the toes and not collapsing inside your feet
- keep the core activated 
- drive up through the heels to standing position

Prisoner Squats with Plate

- Place your upper back on the edge of the box 
- drive through your heels and Bring your hips up in line with the knees engaging your glutes
- hold for a second or two before slow bringing the hips down
- repeat for reps or time

Elevated hip thrusts with Dumbbell

Block 3

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and tuck your knees up tapping your knees with your hands \n- Land softly and repeat the sequence for time or reps"

Burpee w/ tuck jump

- Jump rope with the rope passing under your feet once each jump

Jump rope

Block 4

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

One Sweaty Cardio Day

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