Name: Playbook - Brad and Jess Gouthro - Apr. 2: Belly Fat Destroyer - Home
Uploaded: 2023-04-02T15:13:34.690Z
Duration: 30 min
Description: Apr. 2: Belly Fat Destroyer - Home

Follow the warm up. Set your timer for 5 minutes and start your forearm plank. As you begin to tire in this position, you can shift to any other version of the plank, including the straight arm plank or the side plank. Once your form fails, your challenge is done. Message us your time! After the plank challenge, move on to the 10 minute Belly Fat Destroyer workout. Complete the exercises in circuit, with 30 seconds rest between each exercise, then rest 60 seconds after the circuit. Repeat for a total of 3 circuits. 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

Set your timer for 5 minutes and start your forearm plank. As you begin to tire in this position, you can shift to any other version of the plank, including the:
👉 forearm plank
👉 straight arm plank
👉 straight arm side plank

Once your form fails, your challenge is done.

Message us your time.

1. Get into a traditional pushup position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms.
2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head.
3. If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach, as well as contracting your glutes, quads, hamstrings, and pressing your forearms into the ground to turn your body into a straight line like a board.
4. Hold this movement in for the desired time.
5. If you can’t reach your desired time, do it in intervals, plank for 10 seconds, rest for 5 seconds, etc until you hit your time goal.

Forearm Plank

1. Get into a push up position with your toes and hands planted into the floor, directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. Contract your abs, your glutes, your hamstrings, quads, chest, and other every muscle in your body.
3. Hold this position for the desired time.

Straight Arm Plank

1. With your feet stacked on top of each other, plant your bottom hand into the floor to get into a side plank position. 
2. Contract your core and press against the ground to keep your hips up to make a straight line from your feet to your shoulders.
3. Hold for the desired time, then switch sides and repeat.

Straight Arm Side Plank

5 Minute Plank Challenge

Complete the exercises in circuit, with 30 seconds rest between each exercise, then rest 60 seconds after the circuit. Repeat for a total of 3 circuits.

- hold the Db’s up on your shoulders with elbows elevated 
- Squat down to knee depth or lower without rounding your low back
- focus on building tension in your legs

Db Front Squat

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. Then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your blade back. 
5. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor. 
6. Under control, slowly lower the dumbbell back to the floor, taking twice as long to lower the dumbbell as it took you to raise it. 
7. Repeat the same movement with the opposite arm.

Alternating Dumbbell Renegade Row (8/side)

1. Get in pushup position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers (30/side)

Belly Fat Destroyer Circuit

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. 2: Belly Fat Destroyer - Home

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