Name: Playbook - Brad and Jess Gouthro - Apr. 20: Sweating Buckets - Gym
Uploaded: 2023-04-19T14:21:00.126Z
Duration: 60 min
Description: Apr. 20: Sweating Buckets - Gym

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 circuits. 

Beginners Note: Keep it moving! Since this is circuit training, take as little rest between exercises within the circuit as possible. 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.

Tempo: 1010
1. Get in push up position, with your hands directly below your shoulders, legs straight, and abs turned on.
2. As you lower into the push up, bring one knee to the outside of your elbow on the same side.
3. As you push yourself back to the top of the push up, straighten your leg and repeat the same movement with the other side.
4. That’s one rep.

Spiderman Push Up (5/side)

Tempo: 3010
1. Grab the barbell with a slightly wider than shoulder width grip.
2. Contract your core, squeeze your glutes, and press the weight over your head. By keeping your abs and glutes firing, you’ll protect your lower back.
3. Slowly lower the weight back to the front of your chest.
4. Repeat.

Standing Barbell Shoulder Press

* 10 reps/leg
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges (10/side)

Tempo: 3010
1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

Pull Up

Circuit A

Tempo: 1011
1. Sit down on the floor with your feet flat on the floor and your knees bent at a 90 degree angle.
2. Grab a medicine ball with both hands and hold it against your chest.
3. Lie with your back against the floor, then contract your abs to raise your torso so you end up in a sitting position.
4. Under control, reverse the movement, and repeat.
5. If you have problems keeping your feet planted into the floor, you can place your feet under the handles of a pair of dumbbells to keep them in place.

Medicine Ball Sit Ups

Tempo: 2011
1. With a hip width stance, hold a pair of dumbbells by your sides, with your palms facing in.
2. Bend over until your upper torso is close to or at parallel to the floor, maintaining a flat back, with your arms extended towards the floor.
Keeping your torso stationary and your arms extended, raise the dumbbells out to the side with your pinky fingers higher than your thumbs.
3. Feel a good contraction at the top of the lift, then under control, lower the dumbbells back to the starting position. 
4. Repeat for reps.

Bent Over Dumbbell Rear Delt Raise

8 reps/side
Tempo: 2010
1. Stand with your feet hip width apart.
2. Step backward with one leg while keeping your chest up.
3. Lower yourself until your back leg almost touches the floor and is at a 90 degree angle.
4. Press through the ground with your feet, then lift yourself back up to starting position.
5. Once all your reps are completed with one leg, switch legs and repeat.

Barbell Reverse Lunge (8/side)

Tempo: 2011
1. Attach a v-bar to the low cable attachment. 
2. Sit down at a cable row machine with your feet planted into the foot platforms with your knees slightly bent.
3. Grab the handles of the v-bar attachment, then with your arms extended, your torso upright, and your chest up, pull the v-bar towards your abs by bending your elbows and squeezing your shoulders blades together for a brief moment to really contract your back muscles.
4. Then under control, extend your arms again ensuring you maintain a stationary and upright torso throughout the movement.
5. Repeat.

Neutral Grip Seated Cable Row

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. 20: Sweating Buckets - Gym

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