Name: Playbook - Brad and Jess Gouthro - Day 16: Jump Rope Challenge
Uploaded: 2023-03-01T04:35:43.526Z
Duration: 30 min
Description: Day 16: Jump Rope Challenge

Start with the Warm Up
• This is a jump rope challenge but if you don’t have one then do fake jump rope ;)
• Rest 30 seconds between rounds
• Each round takes exactly 1 minute, and each exercise should take you 4 minutes to finish,
including the 2 rest periods.
• Rest as long as needed between exercises and record your final time. Finish with the Cool Down

Do this warm up before the workouts. Complete as a tri-set, moving from one exercise to the next, without rest. Repeat for a total of 2 tri-sets, then proceed to the workout.

10 reps/leg
Tempo: 1010
1. With a hip width stance, extend one arm out in front of your body while simultaneously kicking the opposite leg up to touch your hand. 
2. Reverse the movement by placing your foot back on the ground, then repeat with the other leg.
3. Repeat for reps.

Alternating Soldier Kicks

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

Tempo: 10X0
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

Warm Up

1. Hold the ends of the jump rope in each hand.
2. With your feet shoulder width apart, slightly bend your knees, and raise one knee high while the rope goes under your foot.
3. On the next revolution of the rope, raise the other knee as if you were running in place.
4. Repeat.

High Knees Jump Rope

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.

Speed Jump Rope

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 under your feet twice within one jump.
3. Land softly on your toes, and quickly push off again from the balls of your feet.
4. Once again, the idea is not to just jump higher, the speed of the double under comes from the quick rotation of your wrists.

Double Unders Jump Rope

1. Hold the ends of the jump rope in each hand.
2. With your feet together, slightly bend your knees, and push the balls of your feet through the ground to jump up and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope.
3. As the rope goes under your feet, jump and land with your feet spread wide apart like you would if you were doing a jumping jack.
4. On the next jump, land with your feet together.
5. Repeat.

Jumping Jacks Jump Rope

Tempo: 10X0
1. With your feet shoulder width apart, drive your hips back to generate power, followed by bending your knees, and explode up by jumping as high as you can.
2. It’s very important to cushion your joints by landing softly.
3. To do this, as you land, you immediately repeat the same steps to start the lowering of the jump phase. Hips drive back, knees bend, and repeat.

Jump Cardio

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

20 seconds/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

20 seconds/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

20 seconds/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

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

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

Seated Forward Bend

Cool Down

Day 16: Jump Rope Challenge

Amazingly comprehensive and fun workout. Feel so good! And roller perfect finisher.

Monique

Thanks Brad it was really a Great work put. I was curiousntonsee see how I would réel with a work out without a coach top show me live the first Time and I give you a ten very clear!

Hawa

Day 1: Can You Do It?

Great!! Fun Cardio, challenging, I loved it!

Day 2: Speed Racer

Day 3: 10,000 Steps (Active Recovery)

Day 4: Abtastic

Day 5: Get High

Day 6: 10,000 Steps (Active Recovery)

Day 7: Get It

Day 8: Keeping Up

Day 9: 10,000 Steps (Active Recovery)

Day 10: Back Attack

Day 11: Cardiooo

Day 12: 10,000 Steps (Active Recovery)

Jessica

Day 13: Squat Challenge

Day 14: Arm-Ageddon

Day 15: 10,000 Steps (Active Recovery)

Day 17: Bunz-A-Thon

Day 18: 10,000 Steps (Active Recovery)

I was not feeling like working out today, but I knew that if I just got through the warm-up, I would probably feel better and finish the rest of the workout. And it worked! I’m loving the app so far. Thanks Brad and Jess for all you do!

Abby

Day 19: 365 Challenge

I loved this one. Super fun - I adapted for at home using a band for eccentric pull up…not sure it worked exactly.

Great workout! I didn’t have the room to do drills so I did side-to-side skaters. And instead of treadmill sprints, I did sprints on my assault bike. 😁

Day 20: Never Quit

Day 21: 10,000 Steps (Active Recovery)

Day 22: Chestacular

Day 23: Are You Nuts?

Day 24: 10,000 Steps (Active Recovery)

Day 25: Abtastic

Day 26: Back Attack

Day 27: 10,000 Steps (Active Recovery)

Day 28: Squat Challenge

This was such a fun workout. Would love to see more twitch sessions - or programs!

Day 16: Jump Rope Challenge

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