Name: Playbook - Brad and Jess Gouthro - Day 1: Circuit Training Workout #1
Uploaded: 2023-03-01T04:35:43.109Z
Duration: 60 min
Description: Day 1: Circuit Training Workout #1

Start with the warm up, then complete the each circuit of 4 exercises in a giant set circuit format. Keep rest periods short, 20 second rest or less, between exercises, and 60 seconds or less between each giant set circuit. Complete the “Ignite It Up” exercise at the end of the third set of circuit A and B. After finishing giant set circuit C, move on to the 4 minute tabata workout finisher. Finish with the cool down.

Complete this warm up before every workout. Complete each exercise with no rest in between. Complete 2 circuits for a total of a 4 minute warm up, then proceed immediately to the workout.

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: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

5 reps/leg
Tempo: 1010
1. Stand with your feet hip width apart then step back with one leg and lower yourself into a reverse lunge, until your back leg almost touches the floor. 
2. Press through the ground with your feet, lifting yourself up while immediately transitioning into a forward lunge. 
3. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
4. Continue all the reps on one leg, then switch legs and repeat.

Pendulum Lunge

Afterburn 1.0 Warm Up

Complete each exercise in the circuit as giant set. Keep rest periods between exercises short, 20 second rest or less, and 60 seconds or less between each giant set circuit. Complete the “Ignite It Up” exercise at the end of the third set.

Tempo: 2010
1. With a shoulder width stance, hold a pair of dumbbells in front of your upper chest, with bent elbows and palms facing your body.
2. To lift the dumbbells over your head, simultaneously rotate your wrists so they now face away from you while drawing the elbows out to the sides so you upper arms are parallel to the ground, then extend your arms to press the dumbbells over your head.
3. Under control, slowly reverse the movement back to the starting position and repeat.

Standing Dumbbell Arnold Press

8 reps/arm
Tempo: 2011

1. Place one knee and hand from the same side on a flat bench, with the opposite leg firmly planted into the floor.
2. Grip the dumbbell with your other hand, palms facing in, and ensure you have the form locked down with a flat back and neutral neck.
3. Contract your abs and muscles in your back, and bend your elbows to pull the dumbbell to the outside of your chest.
4. Under control, lower the dumbbell until your arm is fully extended, then repeat.
5. Switch arms after your complete all your reps.

Dumbbell One Arm Row

Tempo: 1010
10 reps/leg

1. With a shoulder width stance, hold two dumbbells at your sides with a palms in grip.
2. Ensure your shoulders are pulled back, chest up, and core is engaged throughout the entire movement.
3. Take one step forward with one leg, then bend your knees to lower your body towards the ground until your front thigh is parallel to the ground and your back knee is just 1 inch above the ground.
4. Ensure your front shin is also perpendicular to the ground. Do not allow your front knee to lean past your toes.
5. Press your feet through the ground to push back to standing, then repeat with the other leg. Repeat.

Alternating Dumbbell Forward Lunge

1. With your core contracted, place your forearms on the swiss ball, aiming to keep your elbows directly below your shoulders. 
2. The wider your stance, the easier the plank. 
3. Ensure you keep your body forming a straight line from your ankles to your head. 
4. Hold this position for the duration of the exercise.

Swiss Ball Forearm Plank

Circuit A

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.

IGNITE IT UP: Speed Jump Rope

Tempo: 3010
1. With the a hip width stance, walk up to the bar so it touches your shins.
2. Push your hips back, bend your knees, and grab the bar with an overhand grip just outside your legs.
3. While maintaining a flat back with your chest up, push your feet through the ground, lift the bar, and keep it close to your body throughout the movement.
4. Straighten your legs and move your hips forward at the top of the lift to fully contract your glutes and hamstrings.
5. Reverse the movement to lower the bar back to the floor and repeat.

Barbell Deadlift

Tempo: 3010
1. Lie down with your back on top of a flat bench, feet planted firmly into the floor.
2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest.
3. To ensure the tension is placed on your chest and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
4. Next, slowly lower the bar to just above your sternum by bending your elbows and pulling them down to your sides.
5. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
6. Repeat.

Barbell Flat Bench Press

Tempo: 2011
1. Hold a barbell with an overhand wide grip, outside of shoulder width. I prefer a wider grip as this recruits more of the middle and rear deltoids. It also reduces the height you can lift the bar. 2. By raising the bar just to your chest line, it can help reduce shoulder impingement issues.
3. With your back upright and arms extended with the barbell hanging by your thighs, begin the movement by raising your elbows up and out, keeping the bar close to your body, until your reach chest level.
4. Your elbows should always remain higher than your forearms and your back should remain stationary.
5. Reverse the movement by lowering the bar back to the beginning position.
6. Repeat.

Barbell Upright Row

Tempo: 2010
1. Grip a pull up bar with a just outside shoulder width, overhand grip.
2. Hang from the pull up bar with your arms fully extended and your legs straight down below you.
3. Next, exhale and contract your abs hard as if you’re about to get punched in the stomach while raising your straight legs up as you flex and curl your hips until your knees are above your waist to really target your abs rather than only going to a 90 degree angle which will mainly target your hip flexors.
4. Then under control, lower your legs back to the starting position.
5. Do not use momentum or swinging to complete the hanging leg raise. The hanging leg raise begins by contracting your abs, not using momentum.
6. Repeat for reps.

Hanging Leg Raise

Circuit B

1. 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 thighs are parallel to the floor. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat. 
4. Repeat for reps.

IGNITE IT UP: Jump Squat

Complete each exercise in the circuit as giant set. Keep rest periods between exercises short, 20 second rest or less, and 60 seconds or less between each giant set circuit.

Tempo: 2011
1. With a hip width stance, hold a pair of dumbbells by your sides, with a palms facing in grip.
2. Keeping your upper torso stationary and your chest up, raise the dumbbells with extended arms out to your sides until they reach parallel to the floor, with your pinky finger being higher than your thumb.
3. Think about reaching for both sides of the room, then pouring out a glass of water. This will place more emphasis on the outer shoulder. 
4. Under control, reverse the movement to lower the weights and repeat.

Standing Dumbbell Lateral Raise

10 reps/leg
Tempo: 1010
1. While standing in front of a sturdy step, box, or bench, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. With your core contracted, place one foot on the step and press your foot through the step to straighten your leg, while lifting the other leg off the ground, without allow it to rest on the step. This keeps the tension on the one leg.
3. Slowly lower that same leg back to the starting position on the ground and repeat for reps with the same leg.
4. Complete all reps with one leg, then switch sides and repeat.

Dumbbell Step Up

Tempo: 2011

1. Hold a set of dumbbells down by your sides with a palms facing forward grip.
2. Contract your abs and glutes to stabilize your body and remove any momentum during the lift. 
3. While keeping your upper arms tucked to your sides, bend your elbows and contract your biceps to curl the dumbbells up towards your shoulders. 
4. Feel a strong contraction at the top of the movement, then under control, slowly extend your arm to lower the dumbbells back to your sides, keeping your palms facing forward. Think about taking twice as long to lower the dumbbells as it takes to lift them.
5. At the bottom of the lift, fully flex your triceps to ensure you’re at the end of the range of motion, then curl the dumbbells back up, and repeat.

Standing Dumbbell Bicep Curl

15 reps/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

Circuit C

Compete the 4 exercises for 20 seconds, with 10 seconds rest between each exercise. Repeat the circuit for a total of 2 circuits.

1. While standing with your two feet together, jump forward, and land with soft knees to cushion the landing with your feet spread wide apart.
2. Immediately jump forward again, landing with soft knees and your feet together.
3. Reverse the movement by Immediately jumping backwards landing with feet spread wide apart.
4. Then immediately jumping backwards again to the starting position, landing with your feet together.
5. Repeat for time or reps.

Hop Scotch

Tempo: 10X0

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 to get into a standard push up position with your arms extended then immediately jump both feet back in and stand up.
4. Repeat.

Burpee

Tabata Workout Finisher

At the end of the workout, complete each cool down exercise one time.

30 seconds per side
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

30 seconds per side
1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose

30 seconds per side
1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage

30 seconds per side
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage

30 seconds per side
1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Foam Roller Upper Back Massage

Afterburn Cool Down

Day 1: Circuit Training Workout #1

Hawa

Day 2: Complex Training Circuit Workout #1

Day 3: 10,000 Steps (Active Recovery)

Day 4: Descending Ladder Training Workout #1

Day 5: Strength Training Circuit Workout #1

Day 6: Treadmill HIIT Cardio

Day 7: 10,000 Steps (Active Recovery)

Great training feeling exhausted but great!

Day 8: Descending Ladder Training Workout #2

First time doing plyo push ups and thought I would never be able 👏👏

Roisin

Day 9: Circuit Training Workout #2

Day 10: 10,000 Steps (Active Recovery)

This was my favorite, the work out was 2 complexes and I completed in 40 min, which is ideal since I’m short on time, it was strengthening plus kept my HR up.

Day 1: Circuit Training Workout #1

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