Name: Playbook - Miranda Criner - The Duo Burner
Uploaded: 2022-07-19T00:09:09.452Z
Duration: 45 min
Description: The Duo Burner

Get those timers and get ready to challenge yourself through 5 minute blocks! 

You’ll get sweaty but you’ll want to see how far you can go!

Remember form is always number one! Now go have fun and sweat!

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

Set your timer for 5 minutes and work the two moves below for the reps (or time) for as many rounds as you can!

While the goal is to move fast and challenge your body, make sure form is your number 1 priority! Now, go get sweaty!

- Lying on a bench or floor with knees bent 
- Lower barbell with control to your chest 
- with core activated Press barbell back up over your chest
- repeat for reps or time

Dumbbell floor chest press

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

AMRAP 1

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

AMRAP 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

AMRAP 3

Set your timer and work the two moves below for the reps (or time) for as many rounds as you can!

While the goal is to move fast and challenge your body, make sure form is your number 1 priority! Now, go get sweaty!

- 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

- Begin supine with knees bent 90 degrees and arms straight up above
- Alternate Straightening one leg and the opposite arm 
- keep belly button into spine and lower back flat to the mat

Deadbugs

AMRAP 4

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- 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

Hamstring 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 bend the right knee bringing the heel of the foot up to the right flute
- bring the knees close together and hold for 20-30 seconds
- slowly release the leg and switch sides

The Duo Burner

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