Name: Playbook - Brad and Jess Gouthro - Day 1: Total Body Sizzle
Uploaded: 2023-03-01T04:35:43.109Z
Duration: 25 min
Description: Day 1: Total Body Sizzle

Great! I did leg lifts instead of jumping jacks. Unfortunately, jumping jacks are too much for my left foot. Fantastic app you guys!

Chad

It going to take some getting to used to because I'm an extreme beginner, but it felt great and is well worth it!!! Thanks to you both. Keep them coming!!👏🏿👍🏽🙏🏾

Cescil Maske

Perform each exercise within the tri-set for 30 seconds (finish one 30 second set and then move on to the next exercise within the tri-set). Rest 30 seconds between sets within the tri-set. Take a 1 minute break at the end of each completed tri-set. Complete 2 sets of tri-set A and tri-set B.

Before you begin any workout, always ensure you go through a proper warm up.

- 15 seconds forward arm circles
- 15 seconds reverse arm circles
Arm Circles are a good dynamic stretch to warm up the shoulders before your workout. To get started:
1. With a hip width stance and your arms extended down beside your hips, swing your arms back, up, and forward in a circular motion. 
2. Repeat for a designated number of reps or time, then reverse the movement to swing your arms backwards in a circular motion.

Arm Circles (Forward And Reverse)

6/leg
Tempo: 2010
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should reach parallel to the ground or as close as your mobility allows.
3. Your back knee should be bent at a 90 degree angle hovering just a few inches above the floor.
4. Ensure your upper body is upright and perpendicular to the ground.  
5. Press your feet through the floor to return to the starting position and repeat with your other leg.

Alternating Forward Lunge

10 reps/leg
The Side To Side Leg Swing is an excellent dynamic warm up that helps loosen the hips and improve hip mobility.

To perform STANDING SIDE TO SIDE LEG SWING:
1. While standing, place your hands at chest level and hold onto a sturdy object for balance.
2. With your chest up and looking straight ahead, swing one leg out to the side away from the body as high as you can, then reverse the swing back down and across of your stationary leg.
3. Complete all the reps with one leg, then switch legs and repeat.

Standing Side To Side Leg Swing

Warm Up: Dynamic Stretching

Perform each exercise within the tri-set for 30 seconds (finish one 30 second set and then move on to the next exercise within the tri-set). Rest 30 seconds between sets within the tri-set. Take a 1 minute break at the end of each completed tri-set. Complete 2 sets of tri-set A.

Tempo: as fast as you can
1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

Tempo: 1010
1. Stand with your feet just outside hip width distance while holding a pair of dumbbells at your sides. 
2. Curl the dumbbells up to your shoulders and hold the dumbbells with a palms facing away grip, similar to a shoulder press. This is your starting position.
3. Keeping the dumbbells in this position, begin the squat movement by bending at the hips, then knees until  your thighs are parallel to the floor or as close as you can with your mobility. 
4. Press your feet through the ground to stand back up, while simultaneously pressing the dumbbells over your head. 
5. Continue the movement by lowering the dumbbells back to your shoulders while lowering into the squat again.
6. Repeat.

Dumbbell Squat And Press

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

Total Body Sizzler Tri-Set A

Perform each exercise within the tri-set for 30 seconds (finish one 30 second set and then move on to the next exercise within the tri-set). Rest 30 seconds between sets within the tri-set. Take a 1 minute break at the end of each completed tri-set. Complete 2 sets of tri-set B.

Tempo: 2010
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should reach parallel to the ground or as close as your mobility allows.
3. Your back knee should be bent at a 90 degree angle hovering just a few inches above the floor.
4. Ensure your upper body is upright and perpendicular to the ground.  
5. Press your feet through the floor to return to the starting position and repeat with your other leg.

Tempo: 2010
1. Sit on the edge of a bench with your knees bent at 90 degrees, feet planted into the floor, with your hands gripping the bench just outside your hips.
2. Once you’re ready, shift your butt forward off the edge of the bench and bend your elbows, keeping them close to the body, as you lower your butt towards the floor.
3. Once your upper arms reach parallel to the floor, press your hands through the bench to straighten your arms.
4. Pause to contract the triceps, then complete another bench dip.
5. That’s one rep.
6. For a beginner variation of the bench dip, bend your knees and plant your full foot into the floor.
7. Repeat for reps.

Bench Dip

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

Total Body Sizzler Tri-Set B

At the end of the workout, complete the cool down in circuit format. Repeat for a total of 2 circuits.

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.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

30 seconds/leg
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

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

Day 1: Total Body Sizzle

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