Name: Playbook - Brad and Jess Gouthro - Day 17: Bunz-A-Thon
Uploaded: 2023-03-01T04:35:43.552Z
Duration: 60 min
Description: Day 17: Bunz-A-Thon

Start with the Warm Up
• Complete all reps of each exercise before moving on to the next exercise.
Finish 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 for a total of 2 tri-sets, then proceed to the workout.

1. While standing, mimic the movements that you would make if you were jogging, but stay in one place.
2. Bend your knees and quickly raise one foot off the ground then land on the opposite foot as your pump your arms.
3. Continue alternating feet for the desired amount of reps or time.

Jog In Place

Tempo: 1010
1. Get in a traditional pushup position but rather than having your hands directly below your shoulders, move them outside shoulder width.
2. To lower into the pushup, bend your elbows, and lower your chest toward the ground until your upper arms are parallel to the ground.
3. Press your hands through the ground to rise back to the starting position.
4. Repeat.

Wide Grip Push Up

10 reps/leg
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

Warm Up

Tempo: 1012
1. Lie down with your back on the floor, arms extended out to the sides, and place your feet on a stable bench, box, couch, or chair.
2. Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the bench while keeping your core contracted.
3. Pause and squeeze your glutes hard.
4. Under control, slowly lower your glutes back towards the floor and repeat without touching the floor.

Feet Elevated Hip Thrust

Tempo: 2011
1. Sit down on the ground with your upper mid back and shoulders against a bench.
2. Carefully roll the loaded barbell over your legs and across your hips.
3. With your knees bent at a 90 degree angle and feet firmly planted into the floor, grip the barbell with an overhand grip for balance, then raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the floor while keeping your core contracted.
4. Pause and squeeze your glutes hard.
5. Under control, slowly lower your glutes back towards the ground and repeat without touching the floor.

Shoulders Elevated Barbell Hip Thrust

Tempo: 1010
1. While lying flat on your back, arms on the ground, legs straight, place your calves on top of a swiss ball.
2. Contract your glutes and core to balance and raise your hips off the ground keeping your body in a straight line.
3. Bend your legs and roll the swiss ball toward your butt while keeping in a straight line from your shoulders to knees.
4. Reverse the move by straightening your legs to roll the swiss ball away from you back to the starting position.
5. Repeat.

Swiss Ball Leg Curl

Tempo: 3010
1. With a hip width stance, place the barbell across the back of your shoulders and grasp it with an overhand grip.
2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
3. Rise back up to standing by pressing the entire platform of your feet through the ground.
4. Repeat.

Barbell Back Squat

* 10 reps/leg
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges

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

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.

Seated Straddle Stretch

Cool Down

Day 17: Bunz-A-Thon

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 16: Jump Rope Challenge

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 17: Bunz-A-Thon

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