Name: Playbook - Miranda Criner - Speed, nothing but Speed Workout
Uploaded: 2022-08-11T20:48:13.614Z
Duration: 45 min
Description: Speed, nothing but Speed Workout

Jera Donner

Today is all about moving fast and getting breathless!

Blocks 1, 2, and 3 have three moves we will work for three rounds. Our last block is 2 moves!

Have fun and let’s get sweaty!

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

The whole goal of the block is
To move as fast as you can for thirty seconds and get ready for the next move with the :10 seconds you have to rest!

You will hit three rounds of the entire circuit! With only the :10 seconds to rest after each round 🫢

Remember to breath and drink plenty of water!

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

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

Dumbbell russian twist

- Wrists under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in 
- once your back to starting position alternate bring your arms down to the forearms and back to a high plank

Banded Plank Jacks + Commando

Speed 1

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

- standing nice and tall with dumbbells in each hand
- the palms tracking behind you
- use the arms and upper back to push the dumbbells back behind you
- keep control of the movement and bring the dumbbells back down to your side
- repeat for reps or time

Dumbbell Lat Pull Backs

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Speed 2

- Stand in a split stance
- Lower into a split squat keeping front knee behind toes
- Stand up to the starting position 
* Work both sides

Bodyweight split squats

Speed 3

- 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
- once dumbbell is to the other side drop down to the forearms on both side and back up to a high plank
- repeat pass to opposite side

Dumbbell plank pass through + Up/Down

- Start in a high plank position
- Take one hand off the floor and raise it straight in front of you 
- bring the hand back down and bring it straight out to the side
- Repeating on the opposite side

High plank Arm Raise Variation

Speed 4

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

Speed, nothing but Speed Workout

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