Name: Playbook - Brad and Jess Gouthro - Day 1: Ripped Compound Circuit Workout #1
Uploaded: 2023-03-01T04:35:43.138Z
Duration: 45 min
Description: Day 1: Ripped Compound Circuit Workout #1

It was my first workout via the app. The challenge is real. Love it!

MichaelaKK

1. Start with the RCC warm up, then move into the workout. 
2. Complete exercises A1-A4, B1-B4, and C1-C4 in circuit format. 
3. Once you finish the third set of the circuits, immediately complete the Afterburn Igniter exercise.
4. Finish the workout with the 4 minute Afterburn Finisher. 
5. Remember to stick to the given rest periods to maximize the afterburn. 6. Finish with the cool down.

Beginner Modifications:
Sets: Complete 2 sets circuit A, B, and C.
Rest: Take 40 sec rest between circuit A, B, and C exercises.

Do this warm up before every RCC workout. Complete as a circuit, moving from one exercise to the next, resting for only 10 seconds. Repeat 2 circuits, then proceed to the workout.

10 reps/leg
Tempo: 1010
1. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
2. Press through the ground with your feet, then lift yourself back up to starting position.
3. Take a step forward with your other leg and continue alternating sides while walking forward. 
4. Repeat for reps.

Walking Lunge

Tempo: 1111
1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line, similar to the downdog pose.
3. Hold this position for a few seconds to feel the stretch. If you have the flexibility, press your heels into the floor.
4. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to an updog pose. 
5. Hold this position for a few seconds to feel the stretch.
6. Reverse the movement back to the starting position.
7. That’s one rep.
8. Repeat for reps.

Divebomber Push Up

Tempo: 1010
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

RCC Warm Up

Complete the exercises in circuit format. Once you finish the third set of the circuits, immediately complete the Afterburn Igniter exercise.

8 reps per leg
Tempo: 2010
1. Hold a dumbbell in one hand and raise it above your head, with your palm facing in, as well as focusing on keeping your elbow close to your ear throughout the movement.
2. Take a step forward with the opposite leg and lower your hips straight down until your front thigh is parallel to the ground.
3. Your arm holding the dumbbell over your head should stay straight and close to your ear.
4. Push your planted foot through the ground to get back to standing.
5. Repeat with the same leg for the desired number of reps.
6. Once you finish the reps, switch the dumbbell to the other arms, switch lunging legs, and repeat.

Single Arm Dumbbell Overhead Lunge

Tempo: 2011
1. Lie with your upper back perpendicularly on a flat bench with the dumbbell standing upright on the bench.
2. Your hips should be below the bench with your legs bent and feet firmly pressed into the floor. Your head will also be off the bench.
3. Pick up the dumbbell and grab onto one end of the handle with both hands, then extend your arms straight above your chest.
4. While aiming to maintain straight arms, under control, slowly move the dumbbell in an arc behind your head until you feel a good stretch in the chest and back muscles.
5. Reverse the movement back to the starting position, then repeat.

Dumbbell Pullover

8 reps per arm
Tempo: 3010
1. Lie down with your back against a flat bench with the dumbbells extended above your chest, with a neutral grip, meaning your palms are facing in.
2. Tighten your core, then under control, bend your elbow to lower one dumbbell down towards your chest, while keeping the other dumbbell pressed into the air.
3. Press the dumbbell back to the starting position then alternate by lowering the opposite arm while you keep the first dumbbell pressed into the air.
4. Continue alternating both arms independently .

Alternating Dumbbell Flat Bench Press With Neutral Grip

Tempo: 2020
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 straight arm plank position, complete a tricep push up, with your elbows tucked, and bending your elbows to slowly lower yourself to just an inch off the ground.
4. Then push your hands through the ground to get back to the top of the push up, then walk your hands back towards your feet. 
5. Repeat.

Hand Walkout With Tricep Push Up

RCC: A

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 complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
4. Jump both feet back in and immediately jump straight into the air with your arms over your head. 
5. Land softly, then immediately complete another jump burpee push up.
6. Repeat for reps.

Afterburn Igniter: Jump Burpee Push Up

12 reps/arm
Tempo: 2011
1. While standing up straight, hold a dumbbell in one arm with a palm facing in grip.
2. To get into the bent over position, bend your knees and lean forward from your hips and allow your arm with the dumbbell to hang straight down.
3. To ensure you maintain a flat back, place your free hand on your lower back, palm up.
4. Contract your back muscles by bending your elbow and pulling the dumbbell up to your chest.
5. To ensure your back stays square to the ground and you do not rotate your torso to move the dumbbell, keep your abs contracted.
6. Under control, lower the dumbbell back to the bottom of the movement by fully extending your arm.
7. Repeat the reps with this arm, then switch and repeat the reps with your other arm.

Standing One Arm Dumbbell Bent Over Row

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: 3010
1. Get in a slightly wider than shoulder width stance and hold a dumbbell vertically against your chest, using both hands to grasp the top portion of the weight.
2. Push your hips back, bend your knees, and lower your body as low as you can go while maintaining a natural arch in the back.
3. Pause, then push your feet through the ground to rise back to standing.
4. Repeat.

Dumbbell Goblet Squat

Tempo: 2011
1. Lie down on the floor with your arms to the sides, palms pressed into the floor.
2. Contract your abs then raise your straight legs up while curling your pelvis and raising your hips off the floor to get a maximum contraction.
3. Under control, lower your legs to just a few inches off the floor.
Repeat for reps.

Lying Leg Raise

RCC: B

Tempo: 1011
10 reps per side
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 so your body creates the letter T.
3. Return to the starting pushup position, then repeat.
4. Once you’ve completed the reps on one side, switch sides and repeat.

Afterburn Igniter: T-Plank

Complete the exercises in circuit format. Once you finish the third set of the circuits, immediately complete the Afterburn Finisher.

Tempo: as fast as possible
20 reps/arm
1. Hold a pair of dumbbells in each hand by your sides.
2. With a palms facing in neutral grip, bend your elbows until the dumbbells are in front of your chest.  
3. Then extend one arm forward in a punching motion while turning your palm down during the punching sequence.
4. Alternate back and forth between the right and left arms. 
5. Repeat for reps.

Dumbbell Boxer Punch

Tempo: 10X0
1. Get into the traditional push up position with your hands planted into the floor below your shoulders.
2. Keep your body in a straight line as you bend your elbows and lower yourself to the floor.
3. Once your chest is just a few inches off the floor, explosively push the floor away from you so your hands come off the floor.
4. Land softly by immediately proceeding back into another rep.
5. Repeat.

Plyometric Push Up

Tempo: 2011
1. Sit upright on a flat bench with your feet firmly planted into the floor, abs contracted, back flat, while gripping the end of one dumbbell vertically with both hands so the top of the dumbbell rests in the palms of your hands.
2. Extend your arms to lift the dumbbell over your head.
3. Slowly lower the dumbbell by bending your elbows and keeping your upper arms locked down. The only movement occurs at the elbow joint. Do not allow your arms to sway back and forth to create momentum to lift the weight.
4. Once your forearms come close to or touch your biceps, extend your arms to press the dumbbell back over your head.
5. Repeat.

Seated Dumbbell Triceps Extension

Tempo: 1011
1. Lie down on the floor, face up, with your knees bent, feet planted into the floor, and your hands behind your head.
2. Contract your abs and breath out as your raise your shoulders off the floor. The movement is short and is initiated by the abs, not from pulling on your neck.
3. Contract hard at the top of the crunch by exhaling all the air out of your lungs.
4. Under control, lower your shoulders back to the floor and repeat.

Crunch

RCC: C

Finish the workout with the 4 minute Afterburn Finisher.

Tempo: as fast as possible 
1. With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping the opposite arm and elbow forward, similar to if your were sprinting. 
2. Softly land the foot on the ground while immediately driving the opposite knee up with your opposite arm driving forward. 
3. Repeat as fast as you can for 3 reps per side, for a total of 6 reps.
4. Then immediately drop down to the ground and complete a push up.
5. Stand back up and immediately complete another 6 total reps of the high knee sprint, then 1 push up.
6. Continue for time or reps.

High Knee Sprint With Push Up

Tempo: 10X0
1. Get into the traditional pushup position with your hands planted into the floor outside of shoulder width. 
2. Keep your body in a straight line, by keeping your core contracted, as you bend your elbows and lower yourself to the floor.
3. Once your chest is just a few inches off the floor, explosively push the floor away with your hands and feet so they both come off the floor.
4. Rather than landing in the same spot, rotate your body so you land at a different position.
5. Ensure you land softly then immediately lower into another push up, and explode up, once again rotating your body so you continue moving in a circle. 
6. Repeat for reps.

Around The World Push Up

Tempo: 10X0
1. With your feet hip width apart and chest up, contract your core and place all your weight on one leg as the other leg is extended in front of you.
2. Lower your body into a squat by first bending at the hips, followed by the knees, then explosively push your feet through the floor to jump up, then landing on the opposite foot.
3. Stick the landing softly to cushion to your joints, then once stable immediately lower your body into another squat with the other leg.
4. Continue moving side to side for reps.

Alternating Side To Side Single Leg Jump Squat

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 one arm towards the floor in a squatting motion, directly under your shoulders, and outside of your knees, while placing your other arm behind you. 
3. Jump back with both feet to get into a standard push up position with one arm planted and stabilizing your body. 
4. Immediately jump both feet back in and stand up.
5. Repeat with the opposite arm.
6. Continue for reps.

Alternating Single Arm Burpee

Afterburn 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.

Day 1: Ripped Compound Circuit Workout #1

Community

More workouts from Brad and Jess Gouthro