Name: Playbook - Miranda Criner - W2/D3 Prenatal Cardio
Uploaded: 2022-11-09T19:45:15.254Z
Duration: 45 min
Description: W2/D3 Prenatal Cardio

Hey mama, let’s get sweaty!

Work that warmup and move into that sweaty cardio!

You’ll have three rounds. Each round will consist of different time frames but the rests will remain the same! 

Remember to work at your pace and speed up as you need and pull back as you need!

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

Get ready for cardio, mama!

Today we work six moves for three rounds! 

Round 1 we work for :60 seconds
Round 2: we work :40 seconds
Round 3: we work for :20 seconds 

You’ll only have :20 seconds to rest between each exercise for all three rounds. Make sure to rest 1:30-2:00 minutes between each round!

- Step forward and bring your back knee down until both legs are at about 90 degrees
- drive through the front heel into a hop while bringing your back knee up towards  your chest
- land softly 
- Step forward and repeat with the opposite leg

walking lunges to power skip

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Jumps

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- complete three full reps
- on your third rep keep it as low as you can and quick feet/backpedal back to starting
- repeat for reps or time

Broad jump to backpedal

- 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

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat pushing your knees out
- Hop back up, criss cross your feet and slightly hop back out to wide squat
- repeat for reps and time alternating which foot crosses in front)

Criss Cross pop squats

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Sweaty Cardio

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

W2/D3 Prenatal Cardio

W1/D1 Prenatal Circuit

W1/D2 Prenatal Arm Burn Out

W1/D3 Prenatal Cardio - Tabata

W2/D3 Prenatal Cardio

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