Name: Playbook - Miranda Criner - W1/D4 :30/:30 Full Body Burn
Uploaded: 2022-06-13T20:43:43.979Z
Duration: 28 min
Description: W1/D4 :30/:30 Full Body Burn

Grab those mini bands and get ready for a FULL BODY H.I.I.T!

We have 3 different circuits we are working today. We will hit 3 rounds of each. It’s a fast paced workout, but man is it fun!

Have some different weight options in those bands nearby in case you need to swap out for different exercises!

Warm-Up
:30 seconds ab vacuum 
:10 second rest
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

Grab those mini band, water and towel!

Time to get that upper body on fire with the :30/:30 burn.

We are working :30 seconds on for all four exercises with no rest in between those for exercises! You’ll have :30 seconds to rest before going back to the top to work two more rounds for a total of three rounds! 😜

Banded Lat Pull Down

- Stand with a band under your feet and grasped in both hands
- Rise your hands, while pulsing the band, to the front activating your delts
- Lower your hands

Banded front raise pulses

- With a band around the forearms and elbow at 90 degrees and lean over with a flat back
- Extend arm (or arms) back until parallel with the ground
- Slowly return to starting and repeat

Banded triceps kickback

Banded Reverse Pull Aparts

:30/:30/:30/:30 Upper Body Burn

Grab those mini band, water and towel!

Time to get that lower body on fire with the :30/:30 burn.

We are working :30 seconds on for all four exercises with no rest in between those for exercises! You’ll have :30 seconds to rest before going back to the top to work two more rounds for a total of three rounds! 😜

- Stand with feet shoulder width apart, band around legs just above knees
- 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

Banded Air squats

Banded Lateral Squat Walks

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- slowly return to standing and kick the back leg out behind to perform a kickback
- Return to starting position and switch sides

Banded Reverse lunge + Kickback

Banded Lying Leg Lifts - Glute

:30/:30/:30/:30 Lower Body Burn

Grab those mini band, water and towel!

Time to get our cardio on fire with the :30/:30 burn.

We are working :30 seconds on for all four exercises with no rest in between those for exercises! You’ll have only :15 seconds to rest before going back to the top to work two more rounds for a total of three rounds! 😜

- Start by standing with your feet together, band placed below the knees - 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

Banded Jumping jacks

-Place band around the the the thigh just above the knees
-Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Wrists under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and back in
- As your feet return to starting jump them forward as if bending the body in half and jump back out to high plank position

Banded Plank jacks to Pike

:30/:30/:30 Cardio Burn

W1/D4 :30/:30 Full Body Burn

Loved it! So easy to do with my kiddos running around. 😊

W1/D4 :30/:30 Full Body Burn

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