Name: Playbook - Miranda Criner - W4/D3 Superset - upper body
Uploaded: 2022-06-13T20:43:44.414Z
Duration: 45 min
Description: W4/D3 Superset - upper body

Today we will have three blocks of supersets!

Prepare yourself to work on building endurance while we work these supersets. Work the exercises, for their numbered reps, with minimum rest. Once both are done rest for allotted time and work each bloc for three rounds.

Give yourself adequate rest between each block! 🙂

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

Work each exercise back to back for their numbered reps. Minimum amount of rest. Once complete, rest for 30 seconds and repeat for three more rounds. Knocking out a total of four rounds.

- while lying on stomach with legs straight behind you and arms straight in front of you, band around forearms
- lift opposite arm to opposite leg at the same time with ore engaged
- as you bring them down, life the other arm and leg 
- repeat for reps or time

Swimmers

Place bands on the forearms. Lying on your stomach, place your toes on the ground behind you and arms with the band straight out in front of you resting on the floor. Squeeze the glutes and activate the core as you lift your chest and arms with the band. As you lift pull both arms back, pull the band across the chest (not the throat) and pinch the shoulder blades together.

Banded Lying Back Extension

Superset 1

Banded Tricep Pull Downs

- Start with your arms extended above your shoulders with band around forearms
- Bend at the elbows lowering your hands towards the top of your head
- Fully extend your arms back up contracting your triceps

Banded skull crushers

Superset 2

- get in a kneeling position, one knee down to the ground the other leg has the foot planted and bent at 90 degree angle
- place band underneath planted foot and opposite hand holding the band
- Hand at shoulder width apart and raise hand with band to upper chest level

1/2 Kneeling Banded Upright Row

Banded Single Arm Chest Press

Superset 3

W4/D3 Superset - upper body

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

W4/D3 Superset - upper body

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