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

Lamont

Im not sure how many 20 sec sprints i am supposed ti do

Kirsty

Hard! Do you complete each exercise 5x before moving to the next or do you complete the 3 exercises as round 1?

Colleen

Complete the warm up first. Then complete 5 rounds of the dumbbell tri-set. After finishing the 5th set, complete 8 rounds of HIIT treadmill sprints. Finish the workout with the cool down.

Do this warm up before the workout. Complete as a tri-set, moving from one exercise to the next, without rest. Repeat 3 total tri-sets, then proceed 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

1. Stand with your feet shoulder width apart and your hands behind your head, with your chest up.
2. Lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are close to parallel to the floor.
3. Press your heels into the floor, then explosively push your feet through the floor to straighten your legs and jump as high as you can.
4. Land with soft knees to cushion to your joints and immediately lower your body into another squat.
5. Repeat for reps.

Prisoner Jump Squat

1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet. 
4. Repeat.

Hand Walkout

Warm Up

This is a Tri-Set, meaning the 3 exercises are to be treated as “one set”. Complete the exercises in a circuit of 3, then repeat that circuit 5 total times.

Tempo: 10X0
1. With a shoulder width stance, hold a pair of dumbbells with a palms facing grip with elbows bent just outside of the front of your shoulders.
2. Slightly dip down by bending your knees then explosively push your feet through the ground as you stand back up and press the dumbbells straight up over your shoulders.
3. Lower the dumbbells back to starting position and repeat the same movement.

Dumbbell Push Press

Tempo: Fast With Good Form
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

* This is 15 reps/leg (30 total reps)
Tempo: 1010

1. While standing with your feet hip width apart, grip one dumbbell by the ends with both of your hands, and hold with your arms extended straight out in front of you so your elbows are straight, but not completely locked.
2. With your core contracted, step forward with one leg and bend your knee to get into the lunge position while twisting your torso and the dumbbell towards the forward knee.
3. Both knees should be at a 90 degree angle.
4. Twist back to the center, then press your front foot through the ground to stand back up.
5. Repeat with the opposite leg.

Alternating Dumbbell Forward Lunge And Rotation

Dumbbell Tri-Set

After finishing the dumbbell tri-set, move on to the treadmill HIIT sprints workout.

1. Set the treadmill to an incline and speed that will exert enough energy that you’d have a hard time having a conversation. This is considered your high interval.
2. Maintain that speed for the short period of time as given in your workout program.
3. Depending on your fitness level, your high interval could simply be an incline walk or a light jog, as long as it raises your heart rate.
4. Once your high interval time is up, lower the speed to a slow walk and maintain this for the given lower interval “active” rest period in your program.
5. Repeat for as many intervals as your workout program indicates.

High Intensity Treadmill Sprint

1. Once your high intensity interval time is up, lower the speed to a slow walk and maintain this for the given lower interval “active” rest period in your program.
2. Once your low intensity interval time is up, immediately complete another high intensity interval.
3. Repeat for as many intervals as your workout program indicates.

Low Intensity Treadmill Walk

HIIT Treadmill Sprints

At the end of the workout, complete the cool down in circuit format. For the foam roller exercises, complete each side for 20 seconds. Repeat for a total of 2 circuits.

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

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

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

1. While standing, fold forward by pushing your hips back and lowering your hands towards your feet.
2. It’s important to keep your lower back flat rather than rounding, so if you don’t have the mobility yet, feel free to bend your knees slightly.
3. Keep your neck in alignment with your spine, and focus on closing the gap between your belly button and upper thighs, while driving your glutes back.
4. Hold for the duration of the exercise.

Standing Forward Fold

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.

Day 1: Full Body Circuit Training

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