Name: Playbook - Brad and Jess Gouthro - 45 Min Full Body Superset Workout
Uploaded: 2022-12-26T14:16:11.931Z
Duration: 45 min
Description: 45 Min Full Body Superset Workout

Start with the warm up, then move on to superset A. Since this is a superset workout, there is no rest between exercises within superset.Take a 60 second rest after completing the 2 exercises within each superset. Complete 2 sets of each superset. Once you finish supersets A-D, finish with the cool down.

Dynamic Warm Up Flow

Since this is a superset, there is no rest between exercises within the superset.

After you complete both exercises within the superset, take a 60 second rest. Complete 2 sets of the superset.

Tempo: 2010
1. Step up to the squat rack with the barbell racked at chest level.
2. Grip the barbell in front of you with a shoulder width grip, palms up, with the barbell resting on the front of your shoulders, elbows up, straight ahead, and parallel to the ground.
3. Contract your core and maintain a natural arch in your back.
4. To lower into the squat, drive your hips back and bend your knees until your thighs are at or past parallel to the ground.
5. To keep an upright posture and keep the bar from rolling forward, ensure you keep your chest up with elbows parallel to the ground throughout the movement.
6. To get back to standing, push your feet through the ground to rise back to the starting position.
7. Repeat.

Barbell Front Squat

Tempo: 10X0
1. Stand with a bench a few inches behind you.
2. With your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees, until your butt just taps the bench. The goal is not to fully sit down, it’s just to tap the bench.
3. Then explosively push your feet through the floor to jump as high as you can.
4. Land softly to cushion to your joints and immediately lower your body into another squat and tap the bench.
5. Continue repeating for reps.

Bench Jump Squat

Legs Superset A

Tempo: 2010
1. With a hip width stance, hold a barbell with a shoulder width overhand grip.  
2. While maintaining a flat back, bend forward at your hips, then slightly bend your knees as you lower your torso to almost parallel to the ground.
3. Initiate the row by first contracting your back muscles, then bend your elbows, and squeeze your shoulder blades together and you pull the barbell to your chest.
4. Your upper torso should remain locked down without using any swaying motion to move the barbell.
5. Squeeze your shoulders blades back while in the contracted position, then extend your arms towards the ground by slowly lowering the barbell.
6. Repeat for reps.

Barbell Bent Over Row

Tempo: 10X0
1. Set up the barbell so it reaches hip height.
2. Lie down underneath the barbell with your heels on the ground and grab the barbell with an overhand grip, 1-2 inches outside of shoulder width.
3. Focus on keeping your entire body, from head to toe, in a straight line, while you look up at the ceiling.
4. Initiate the movement by contracting your back muscles, pulling your shoulder blades back and together, and pulling your chest to the bar.
5. Slowly lower yourself back down until your arms are straight, maintaining your body in a straight line, and repeat.

Inverted Row

Back Superset B

Tempo: 2010
1. Set up your incline bench to a low incline, approximately 15-30 degrees.
2. Grab a set of dumbbells, sit with your back on the bench.
3. With an outward facing grip, thumbs pointing towards each other, contract your chest and press the dumbbells up so your arms are straight with the dumbbells over your shoulders.
4. Under control, lower the weights to your upper chest, then press them back up.
5. Repeat.

Dumbbell Incline Bench Press

Tempo: 10X0
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head. 
2. Complete the push up by bending your elbows to lower your body to the ground, then keeping your core tight, explosively press your hands through the ground to push your upper body off the ground, then clap your hands together while you’re in the air.
3. Land softly with your hands back on the ground with your elbows cushioned, by immediately lowering into another push up.
4. Repeat for reps.

Clapping Push Up

Chest Superset C

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

6 reps/arm
Tempo: 1010
1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip. 
2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
3. Just like you would do with a plank, contract every muscle in your body, including your chest, glutes, hamstrings, quads, and especially your core.
4. Bend your elbows and keep them tucked to your sides as you lower yourself into a push up until your chest 2 inches off the ground.
5. Push up with power by extending your arms, then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your blade back. 
6. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor. 
7. Under control, slowly lower the dumbbell back to the floor, then complete another push up.
8. Repeat the same movement with the opposite arm and repeat.

Push Up With Alternating Dumbbell Renegade Row

Cardio Abs Superset D

At the end of the workout, complete the cool down in circuit format. Repeat for a total of 2 circuits.

1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

45 Min Full Body Superset Workout

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