Name: Playbook - Brad and Jess Gouthro - Day 2: Metabolic Burn Complex Workout #1
Uploaded: 2023-03-01T04:35:43.158Z
Duration: 45 min
Description: Day 2: Metabolic Burn Complex Workout #1

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: 2011
1. With a shoulder width stance, hold a pair of dumbbells, palms facing you, with your knees slightly bent.
2. While maintaining a naturally arched back, bend at your hips to lower your torso until it’s close to parallel to the ground, with your arms hanging straight down.
3. To initiate the row, squeeze your shoulder blade towards your spine to contract your back muscles and bend one of your elbows to pull the dumbbell to the side of your torso.
4. Slowly lower the dumbbell while you repeat the same movement with the opposite arm.
5. Repeat.

Alternating Dumbbell Bent Over Row

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 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. Hold a pair of dumbbells in each hand, arms extended down by your sides, with a slightly wider than hip width stance. 
2. With your chest up, initiate the squat movement by first sitting back to bend at the hips followed by bending your knees to squat down so your thighs are close to parallel to the floor.  
3. Press your feet through the floor as your extend your hips and explode into a jump straight up into the air. 
4. Ensure you cushion your joints by landing softly as you land on the balls of your feet, then your heels, while immediately lowering yourself back into another squat.
5. Repeat.

Dumbbell Jump Squat

MBC: A

Tempo: 1011
1. Get into a push up position by placing your hands shoulder width apart, then bend your elbows to lower your chest to just a few inches off the floor, keeping your body straight as a board.
2. Press the floor away from you to get back to the top of the push up.
Immediately drive one knee toward your elbow on the same side, then reverse it back to the starting position. 
3. Repeat with your other leg. 
4. Alternate back and forth maintaining good form.

Afterburn Igniter: Push Up With Knee To Elbow Crunch

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: 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: 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

5 reps/leg
Tempo: 2010
1. While standing with your feet hip width apart, hold a dumbbell in each hand down by your sides, with your palms facing in. 
2. Perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee hovers just above the floor with your knee bent at a 90 degree angle. 
3. Ensure you are keeping your upper torso straight and upright.
4. Press your feet through the ground to bring your back foot back up to standing. 
5. Alternate legs and continue for reps.

Alternating Dumbbell Reverse Lunge

Tempo: 2010
1. While standing, hold a pair of dumbbells with a palms facing in grip by your side, with your feet together.
2. Begin the squat by bending at the hips, then your knees, as you lower your body until your thighs are as close to parallel to the floor as your mobility allows. 
3. Ensure your chest is up and maintain a natural arch in your lower back during the squat.
4. Press your feet through the ground to rise back up to standing and contract your glutes.
5. Repeat for reps.

Dumbbell Squat With Narrow Stance

MBC: B

Finish the workout with the 4 minute Afterburn Finisher.

Tempo: 10X0
1. Stand in front of a sturdy bench with both feet firmly planted into the ground. 
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the bench and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.  
4. Step off the bench rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat for reps.

Bench Jump

Tempo: 1010

1. Put both your feet on a bench, place your hands just outside of shoulder width on the ground, and walk your hands 2 feet away from the bench.
2. Straighten your arms and legs, and raise your hips up into the air so your body forms an upside down “L”.
3. Slowly lower head to the ground by bending your elbows.
4. Pause, then push your hands through the ground to move back to the starting position.

Feet Elevated Shoulder Press Push Up

Tempo: 10X0
1. Stand on one side of a bench, then bend over and grip the front of the bench with both hands.
2. Bend your knees, then press your feet through ground and your hands into the bench to explosively hop to the other side of the bench.
3. Land softly with bent knees, then immediately repeat by hopping back to the other side of the bench. 
4. Repeat for reps.

Bench Jump Over

Tempo: 10X0
1. With your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat.
4. Complete 4 jump squats then immediately complete 4 mountain climbers, per side, by driving one knee toward your chest, while maintaining a flat back, then reverse it back to the starting position. 
5. Repeat with your other leg. 
6. Immediately move back into jump squats and repeat for reps.

Jump Squat To Mountain Climber

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 2: Metabolic Burn Complex Workout #1

More workouts from Brad and Jess Gouthro