Name: Playbook - Miranda Criner - Timed Supersets + Finisher
Uploaded: 2024-01-11T20:43:45.509Z
Duration: 35 min
Description: Timed Supersets + Finisher

We have theee supersets we are working for three rounds a piece! We will work everything from our back, chest, arms, legs and core!

Remember to focus on form and pick up the pace are you get more spot on with each move! 

Remember to always warm up and cool down! 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 a back & chest superset to get us started! 

Work :40 seconds on for each move with only :10 seconds to rest. Yes, have your equipment for your next move close by.

You’ll work three rounds with only the :10 seconds to rest. Once three rounds is complete rest for 1:30-2:00 minutes before next block!

- 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

- With shoulders and upper back on a stability ball with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest
- keep the core emanated to help maintain stability on the ball

Dumbbell floor chest press

Timed Superset 1

Time for hamstrings and quads!


Work :40 seconds on for each move with only :10 seconds to rest. Yes, have your equipment for your next move close by.

You’ll work three rounds with only the :10 seconds to rest. Once three rounds is complete rest for 1:30-2:00 minutes before next block!

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Timed Superset 2

Time for the bicep and triceps!!


Work :40 seconds on for each move with only :10 seconds to rest. Yes, have your equipment for your next move close by.

You’ll work three rounds with only the :10 seconds to rest. Once three rounds is complete rest for 1:30-2:00 minutes before next block!

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Timed Superset 3

Time to finish with that core!!

Okay, we are working a quick :20 seconds on for each move and only :10 seconds to rest and transition for four rounds!

It will be timed for four minutes total! 

Focus on the core and keeping it activated (pull belly button in toward your spine)!

** if you are feeling the rollout on your lower back, roll over and give me Russian twists- protect your back at all costs!!**

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Core Tabata Finisher

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

Timed Supersets + Finisher

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