Name: Playbook - Miranda Criner - Tempo Day
Uploaded: 2024-01-11T20:43:45.493Z
Duration: 45 min
Description: Tempo Day

Today we are testing those muscles to work under tension!

We are moving nice and slow for time for three rounds of each move! 

Grab your water and a time and let’s get to work!

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 are working muscles all over the body! 

We are working :60 on each move and only resting for :20 seconds to rest and get set for the next move! 

You will work through all six move and then rest for 1:30 before moving into you second and third round! 

Remember tempo means nice and slow! We are purposely testing those muscles to work slower to burn deeper! 

Pick appropriate weight options and keep your form as close to perfect as you can! 

Under grip rows - 3 counts on the pull and 3 counts on the release

Push-ups - 2 counts on the way down and two counts on the push-up

Lying tricep - bring dumbbells down beside the head with control and work a 3 count on the extension back up

Bicep curl - three count curl up and a three count curl down

Double crunch - two counts pulling knee in and two counts kicking legs out

Knee to elbow - work nice and slow. You pick the pace, it can be anything but fast!

- Bend over at 45 degrees 
- hold the barbell in your hand with palms facing up toward the ceiling 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Underhand Grip Bent over barbell row

- Start with your hands just inside your shoulders - bend at the elbows to bring your self down 
- keep a focus on your core so you don’t allow you lower back to curve
- press yourself back up and walk you hand out to place both hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- press back up and walk hands back inside the shoulders and repeat for reps or time

Narrow to Wide Push-ups

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- while lying on the floor Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

- Start with your arms and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to hollow hold position

Double Crunch

The Work

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

Tempo Day

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