Name: Playbook - Brad and Jess Gouthro - Day 17: Metabolic Burn Complex Workout #3
Uploaded: 2023-03-01T04:35:43.454Z
Duration: 45 min
Description: Day 17: Metabolic Burn Complex Workout #3

1.Start with the MBC warm up, then move into the workout.
2. Select one set of dumbbells based on the most difficult exercise within the complex, then immediately move from one exercise to the next without letting go of the dumbbells. 
3. There is no rest within the complex circuits. 
4. Once you finish the last complex, immediately complete the Afterburn Igniter exercise. 
5. Finish the workout with the 4 minute Afterburn Finisher. 
6. Remember to stick to the given rest periods to maximize the afterburn. 7. Finish with the cool down.

Beginner Modifications:
Sets: Complete 2 sets of circuit A and B.
Rest: Take 3 min rest at end of circuit A and B.

Do this warm up before every MBC 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.

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

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

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

5 reps/leg
Tempo: 1010
1. Stand with your feet hip width apart then step back with one leg and lower yourself into a reverse lunge, until your back leg almost touches the floor. 
2. Press through the ground with your feet, lifting yourself up while immediately transitioning into a forward lunge. 
3. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
4. Continue all the reps on one leg, then switch legs and repeat.

Pendulum Lunge

MBC Warm Up

1. Select one set of dumbbells based on the most difficult exercise within the complex, then immediately move from one exercise to the next without letting go of the dumbbells. 
2. There is no rest within the complex circuits. 
3. Once you finish the last complex, immediately complete the Afterburn Igniter exercise.

Tempo: 2010
1. While standing with a hip width stance, hold a pair of dumbbells in front of your thighs with an overhand grip. 
2. With your knees slightly bent and unlocked, keep your core contracted as your begin by first bending at the hips as you push your butt back, then lowering your torso until it’s almost parallel to the ground while maintaining a flat back and a neutral neck. 
3. Once your lower back begins to round, do not go any further. 
4. Ensure you keep the dumbbells close to your legs as you slowly lower them, then contract your hamstrings and glutes to raise the dumbbells back to the starting position.
5. Repeat for reps.

Dumbbell Romanian Deadlift

Tempo: 2020
1. With a shoulder width stance, hold the dumbbells down by your sides with a palms facing in grip.
2. Bend at your hips, then your knees to lower your body towards the floor, maintaining a flat back.
3. Press your feet through the floor to rise back up onto your toes as you thrust your hips forward, and rotate your wrists so the dumbbells are now facing your body and bending your elbows to raise the dumbbells up your body into a dumbbell upright row.
4. Ensure you keep the dumbbells close to the body and your elbows higher than your wrists.
5. Under control, slowly lower the dumbbell to reverse the movement.

Dumbbell Squat With High Pull

Tempo: 2010
1. With your feet slightly wider than hip width, hold a pair of dumbbells at your sides, then clean them up to shoulder level.
2. You can hold them with a palms facing in grip with one end of the dumbbells resting on your shoulders, or for more challenge, hold them with an underhand grip with your palms facing your body.
3. Regardless of which grip you choose, ensure you keep your core contracted with your elbows up and facing forward.
4. As you lower into the front squat, bend at your hips back, bend your knees, and maintain an upright chest position, flat back, and a strong core.
5. Your knees should point in the same direction as your feet, and your thighs should lower until parallel to the ground or below.
6. Reverse the move by pressing your feet through the floor and extending your hips and knees to stand back up.
7. Repeat.

Dumbbell Front Squat

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

MBC: A

Tempo: 10X0
1. 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.
2. 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 explosively press your hands through the floor and drive your knees in and land on your feet, while in a squat position.
3. Jump both feet back and immediately complete another push up without standing up.
4. Repeat for reps.

Afterburn Igniter: Bottom Burpee Push Up

1. Select one set of dumbbells based on the most difficult exercise within the complex, then immediately move from one exercise to the next without letting go of the dumbbells. 
2. There is no rest within the complex circuits. 
3. Once you finish the last complex, immediately complete the Afterburn Finisher.

Tempo: 3010
1. With a shoulder width stance, hold a pair of dumbbells in front of your upper chest, with bent elbows and palms facing your body.
2. To lift the dumbbells over your head, simultaneously rotate your wrists so they now face away from you while drawing the elbows out to the sides so you upper arms are parallel to the ground, then extend your arms to press the dumbbells over your head.
3. Under control, slowly reverse the movement back to the starting position and repeat.

Standing Dumbbell Arnold Press

6 reps per side
Tempo: 2010
1. While standing, hold a pair of dumbbells by your sides with a palms facing in grip.
2. Keeping your chest up, take one large step laterally to the side and lunge with your lead leg as you lower the dumbbells on both sides of your foot.
3. Ensure you keep your chest up and back flat. 
4. Press your feet through the floor and rise back to standing.
5. Finish all the reps on one leg, then switch legs and repeat.

Dumbbell Lateral Lunge

Tempo: 20X0
1. With a hip width stance, hold a pair of dumbbells in front of your thighs, then perform a movement similar to a deadlift by bending at the waist, followed by the knees, while lowering the dumbbells towards the floor, keeping them close to your legs.
2. Next, drive your feet through the floor to raise the dumbbells, keeping them close to the body, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbows to catch the dumbbells in a quarter squat position. 
3. Extend your legs and press the dumbbells over your head. 
4. Reverse the movement and repeat for reps.

Dumbbell Clean And Press

Tempo: 3010
1. With a shoulder width stance, hold a dumbbell in each hand with a neutral, palms facing in grip.
2. Then lift the dumbbells and place them vertically on top of your shoulders, keeping your elbows pointing in and forward.
3. Keeping your core contracted and back flat, bend at the hips to sit back, then bend your knees to lower your body into a squat.
4. Once your thighs are parallel or lower, press your feet through the floor to get back to standing.
5. Repeat for reps.

Dumbbell Top Squat

MBC: B

Finish the workout with the 4 minute Afterburn Finisher.

Tempo: 1012
1. Get in the pushup position with your hands directly below your shoulders, keep your legs straight, and tighten up your core.
2. While in the pushup position, lunge forward by bending your knee, and landing your foot just outside your hand.
3. Return to the starting position and repeat that same movement with the opposite leg.

Spiderman Lunge

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 to the side into the air with your arms over your head. 
5. Land softly, then immediately complete another rep this time jumping back to the original position.
6. Repeat for reps moving side to side.

Side To Side Jump Burpee Push Up

Tempo: 1010
1. While standing, complete the scissor hop by bending your knees and placing one foot forward, then quickly hop that foot back as you bring the opposite foot forward.
2. Pump your arms for momentum while keeping your core contracted, and complete one scissor per leg.
3. Then 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.
4. 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.
5. Jump both feet back in and immediately complete another scissor hop per leg. 
6. Repeat for reps.

Scissor Hop Burpee Push Up

Tempo: 10X0
1. While standing with your feet hip width apart, perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee almost touches the floor.
2. Ensure you are keeping your upper torso straight and upright.
3. Press your feet through the ground to stand back up while immediately driving your knee up with power, in front of your body.
4. Lower your foot back beside your other foot on the floor, then repeat with the opposite leg.
5. Continue alternating sides for reps or time.

Alternating Reverse Lunge With Knee Drive

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 17: Metabolic Burn Complex Workout #3

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