Name: Playbook - Miranda Criner - Tempo Supersets
Uploaded: 2024-01-11T20:43:45.533Z
Duration: 45 min
Description: Tempo Supersets

Jera Donner

Today we are working a superset workout!

We have three blocks of work to knock out (not including your warm up or
Cool down).

Inside each superset we will be working two moves back to back for three rounds per block! Don’t worry you’ll get a little bit of rest between each round in each block!

Make sure to rest 1-2 minutes between blocks!

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

We are working both moves back to back with minimum rest. We will work 12 reps of each move and rest for :45 seconds once both moves are completed.

Once the :45 seconds is up, jump right back in for two more rounds for a total of three rounds all together!

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

Superset 1

We are working both moves back to back with minimum rest. We will work 12 (to each side) reps of each move and rest for :45 seconds once both moves are completed.

Once the :45 seconds is up, jump right back in for two more rounds for a total of three rounds all together!

- Place your feet hip-width apart, and dumbbells at your sides
- 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
- curl dumbbells up to shoulders and back down beside legs
- 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 to Bicep Curl

- Begin with feet close together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up
- step the right leg out to the side and push hips back while keeping your left leg straight
- drive through right heel back to standing and bring feet bak together 
- repeat sequence for other side

Narrow squat to Lateral Lunge

Superset 2

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- while seated on the floor and dumbbells in both hands 
- extend the arms pressing the dumbbells in front of you
- pull the right arm back in a row, keeping the elbow to the body
- follow with bring the left arm in a row
- extend both arms and press both dumbbells back forward
- repeat for reps or time

Seated DB Front Press to Alt. Row

Superset 3

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

Tempo Supersets

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