Name: Playbook - Brad and Jess Gouthro - Apr 27: Shred It Up - Home
Uploaded: 2023-04-27T13:24:10.859Z
Duration: 60 min
Description: Apr 27: Shred It Up - Home

Follow the warm up. 
Complete the exercises in circuit A and B in circuit format, with as little rest as possible between exercises. 

At the end of the circuit, rest for 60 seconds, then repeat the circuit for a total of 4 rounds. 

Beginners Note: If you’re a beginner, take up to 60 seconds break between exercises, if needed. 

Finish with the cool down.

Follow these moves in circuit format, resting 10 seconds between each exercise. Complete 1 circuit BEFORE your workout.

Tempo: 1011
1. Start with your feet together, the take one step forward and lower into a lunge position with your front knee bent at a 90 degree angle, and your back knee hovering just above the ground.
2. Rotate your torso with your arms extended in front of you to one side of your body. 
3. Press your front foot through the ground to come back up to standing.and repeat the lunge with the opposite leg.
4. Repeat for reps.

Walking Lunge With Rotation (6/leg)

Tempo: 1010
1. Stand beside a sturdy object and hold on to it for balance with your closest hand.
2. With your chest up and looking straight ahead, swing one leg forward as high as you can, then reverse the swing back behind your body.
3. Complete all the reps with one leg, then switch legs and repeat.

Standing Front To Back Leg Swing (15/leg)

Tempo: 1011
1. Get into a traditional push up position with your hands directly below your shoulders.
2. Contract your abs while rotating your body, pivoting your feet, and extending one of your arms straight up to the sky, with your other hand firmly planted into the ground.
3. While maintaining your balance, keep reaching back with your top arm to really open up your chest, ensuring you keep your core and glutes contracted to keep your hips up.
4. Under control, return to the starting pushup position, then alternate to the other side.
5. Continue alternating sides for reps.

Alternating Straight Arm Side Plank Reach (10/side)

Tempo: 1010
1. Get into a push up position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one foot wide and outside your hand.
3. At this point your should feel a good stretch and opening of your hips. 
4. Under control reverse it back to the starting position. 
5. Repeat with your other leg. 
6. Alternate back and forth in a slow and controlled manner.

Alpine Mountain Climber (10/side)

1. While standing, jog in place but rather than driving your knees forwards, the goal is to quickly drive your heels behind you as if you’re trying to kick your butt with your heels.
2. Continue alternating sides for reps.

Butt Kickers (30/side)

Warm Up

Complete the exercises in circuit format, with as little rest as possible between exercises. At the end of the circuit, rest for 60 seconds, then repeat the circuit for a total of 4 circuits.

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

Tempo: 10X0
1. With a just outside hip width stance, hold a medicine ball with both hands at chest level.
2. Lower down into a squat by first bending at the hips then bending your knees, until your knees are bent at approximately a 90 degree angle.
3. Then press your feet through the floor and hop up quickly, tap your feet side by side, then immediately hop again landing your feet just outside hip width distance and complete another squat.
4. Repeat for reps.

Medicine Ball Pop Squat

Tempo: 1111
1. Lie down on your back, legs straight, while holding a pair of dumbbells extended over your head, so your body forms a straight line.
2. Contract your abs by raising your legs until they’re perpendicular to the ground while bringing your arms up over your chest and lifting your shoulders off the ground.
3. Reverse the movement without letting your feet or the dumbbells touch the ground as you want to maintain tension on the abs throughout the exercise.
4. Repeat.

Arm Pullover Straight Leg Crunch

- Hold Dumbbells in your hands 
- Hinge at the hips to bend forward with a straight back
- Row the Dumbbells up towards your ribs & focus on flexing your back muscles

Dumbbell Bent Row

Circuit A

Tempo: 1011
1. Lie down on the floor, face up, with your knees bent, feet planted into the floor, and your hands behind your head.
2. Contract your abs and breath out as your raise your shoulders off the floor. The movement is short and is initiated by the abs, not from pulling on your neck.
3. Contract hard at the top of the crunch by exhaling all the air out of your lungs.
4. Under control, lower your shoulders back to the floor and repeat.

Crunch

Tempo: 2010
1. Lie down on the floor with your arms to the sides, palms pressed into the floor.
2. Contract your abs then raise your straight legs up while curling your pelvis and raising your hips off the floor to get a maximum contraction.
3. Under control, lower your legs to just a few inches off the floor.
Repeat for reps.

Lying Leg Raise

Tempo: 1011
1. Get into a push up position with your hands on the floor directly below your shoulders and your feet hip width apart.
2. Keeping your core continuously contracted, bring one knee to the elbow on the same side of your body. 
3. Contract your abs hard as you exhale.
4. Under control, reverse the movement back to the push up position and complete the same movement on the opposite side.
5. Continue alternating sides and repeat for reps.

Straight Arm Knee To Elbow Plank (5/side)

Tempo: 1010
1. Lie down on your back, place your hands on the side of your head, with your knees bent at a 90 degree angle.
2. Lift your shoulders and upper back off the floor while crunching across your body to touch one elbow with the opposite knee while straightening your other leg.
3. Pause to contract your abs to feel a good squeeze, then straighten the bent leg while bending your other knee towards your chest and twist your upper body to touch your knee with the opposite elbow.
4. That’s one rep.
5. Continue alternating sides and repeat for reps.

Bicycle Crunch (10/side)

Circuit B

Follow these moves in circuit format AFTER your workout.

1. Kneel down on both knees with a swiss ball in front of you.
2. Bend forward and extend one arm and place your forearm on top of the swiss ball while placing the other hand down on the ground, directly below your shoulder. Your knees should also be directly under your hips.
3. Move the arm on top of the swiss ball forward and slightly inward across your body until you feel a good stretch.
4. Hold this stretch for up to 30 seconds.
5. Repeat with the opposite arm.

Single Arm Swiss Ball Kneeling Lat Stretch (20 sec/arm)

1. While standing, face and position your extended arm and shoulder flush against a wall with your arm perpendicular to the floor, pointing to 3 o’clock.
2. Rotate your body and feet away from your extended arm to increase the stretch.
3. If you’re more flexible, move your extended arm up the wall to the 2 o’clock position, then continue progressing to a a 1 o’clock position.
4. Hold that position for up to 30 seconds and repeat with the opposite arm.

Standing Chest Wall Stretch (20 sec/arm)

1. Lie down on your back, bend your knees and plant your feet into the ground, with your arms down by your sides and palms facing the floor.
2. Bring one knee up to your chest and grab the outside of your knee with the opposite hand.
3. Pull your knee towards your opposite shoulder while keeping your head, back, and shoulders flat against the floor.
4. Hold for approximately 20 seconds, then lower your foot back to the ground.
5. Repeat the same movement with the opposite leg.

Apr 27: Shred It Up - Home

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