Name: Playbook - Miranda Criner - W1/D2 Prenatal Arm Burn Out
Uploaded: 2022-11-09T19:45:15.314Z
Duration: 45 min
Description: W1/D2 Prenatal Arm Burn Out

Hey mama, Today we are working a total arm burnout! 

We have three rounds for each circuit! Follow the reps for each move and the rest accordingly. 

Make sure to rest 2-3 minutes between each circuit. 

Have fun and enjoy an arm burnout!

Always make sure to warm up before jumping into your workout! I know you’re eager to get the work done mama, but warm those muscles up and get that blood flowing!

The exercises below we will work for :40 seconds on with a :20 second rest and transition.

- 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

- 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

- Begin on your hands and knees
- Round your back and tuck your chin
-hold for two to three seconds
- Arch your back and look forward
- hold for two to three seconds
- repeat for reps or time

Cat/Cow

- 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

1st Trimester Warm Up

We are working triceps for this circuit! We are swapping out the grip for the moves to get a full rounded bicep workout!

Work each move for the reps stated below. Goal is to only rest about 10-20 seconds between each move. Make sure to rest 30-60 seconds between rounds and complete 3 total rounds!

- 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 about the Halfway point to starting and kick back to full extension
- lower arms back to starting position

Dumbbell tricep kickbacks

- standing up nice and tall with a dumbbell on the working arm
- place dumbbell behind the head palm pacing the back on the head with the elbow out to your side
- kick the dumbbell up and out to the side like you’re making a ‘y’ 
- bring it back nice down nice and slow
- repeat on the other side for reps or time

Wide Tricep Extension

- with dumbbells in each hand, bring the dumbbells to your chest your knuckles together
- lift elbows up to shoulder height and keep them in line with the shoulders the entire movement
- kick both arms straight out to the side as to make a T with the arms
- with control bring the hands back to the chest

Scarecrow Extensions

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Tricep Block

We are working biceps for this circuit! We are swapping out the grip for the moves to get a full rounded bicep workout!

Work each move for the reps stated below. Goal is to only rest about 10-20 seconds between each move. Make sure to rest 30-60 seconds between rounds and complete 3 total rounds!

- 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

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

Dumbbell hammer curl

- standing nice and tall with dumbbells in each hand with palms facing the body
- Keep your shoulders rolled back and your core tight
- Keep your wrists straight
- curl the dumbbells up towards your shoulders so your palms meet your shoulder
- with control, slowly return back to starting position

Dumbbell Reverse Curl

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

Dumbbell bicep curls

Bicep Block

Good work mama!

Time for a cool down and stretch!

We are working each move for :20 seconds and resting for :10 - :20 for transition.

Take these slow and controlled. Remember to breath while we hold each move. Inhale through the nose and exhale through the mouth. Make your exhales longer than your inhales to really bring your 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 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 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

- 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

Prenatal Cool Down

W1/D2 Prenatal Arm Burn Out

W1/D2 Prenatal Arm Burn Out

More workouts from Miranda Criner