Name: Playbook - Brad and Jess Gouthro - Apr. 23: Your Body Is A Machine - Gym or Home
Uploaded: 2023-04-22T15:07:48.078Z
Duration: 35 min
Description: Apr. 23: Your Body Is A Machine - Gym or Home

Mirna

Follow the warm up. Complete the exercises in circuit format, with 30 seconds between exercises. At the end of the circuit, rest for 4 minutes, then repeat the circuit 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

Complete the exercises in circuit format, with 30 seconds between exercises. At the end of the circuit, rest for 4 minutes, then repeat the circuit for a total of 3 circuits.

Tempo: 10X0
1. With a just outside hip width stance, hold a pair of dumbbells vertically and together 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.

Dumbbell Pop Squat

Tempo: as fast as you can with good form
1. Stand with your feet hip width apart then hop and rotate 90 degrees then continue to immediately hop another 90 degrees and lower into the squat by bending at your hips then knees to squat down and tap the floor. 
2. Immediately jump up while rotating back another 90 degrees, tap the ground with your feet, then hop another 90 degrees and lower into a squat and tap the floor.
3. Reverse the movement and keep rotating back and forth for reps.

Rotating Jump Squat Floor Tap

1. Start with your feet hip width apart and your arms extended out to the sides at shoulder level.
2. Hop to spread your feet wide while clapping your hands with extended arms in front of your chest.
3. Immediately return to the beginning position and repeat for reps.
4. If you have difficulty with the coordination, an easier modification is spreading your legs and arms at the same time.

Seal Jacks

Tempo: 10X0

1. Stand with a hip width stance, knees slightly bent, and swing both arms back as you hinge at the hips then swing your arms forward as your jump straight up into the air while bringing your knees up as high as you can.
2. Tap your knees with your hands, then land softly with slightly bent knees.
3. Keep your elbows bent and arms in front of you as you continue tucking your knees up high with every jump.
4. Repeat for reps.

Tuck Jump

Tempo: 1110
1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet as you lower your full body to lie belly down on the floor.
4. Jump both feet back in and stand back up.
5. Repeat.

Belly Down Burpee

Circuit A

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.

Lying Crossover Stretch (20 sec/leg)

Cool Down

Apr. 23: Your Body Is A Machine - Gym or Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 23: Your Body Is A Machine - Gym or Home

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