Name: Playbook - Brad and Jess Gouthro - Day 22: Chestacular
Uploaded: 2023-03-01T04:35:43.957Z
Duration: 60 min
Description: Day 22: Chestacular

Start with the Warm Up
• This workout will challenge your arm muscles with strength, speed and endurance. Can you
handle it?
• Complete all the reps and sets of each exercise before moving on to the next.
Finish with the Cool Down

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
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

Warm Up

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010
1. With your back on the bench, grip a barbell with a just outside shoulder width grip, feet planted firmly into the floor.
2. Lift the bar off the rack and to ensure the tension is placed on your chest and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
3. Next, slowly lower the bar by bending your elbows and pulling them down to your sides.
4. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
5. Repeat.

Barbell Incline Bench Press

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010
1. Lie down with your back on a flat bench.
2. While holding two dumbbells with a neutral palms facing each other grip, squeeze both dumbbells together and extend your arms.
3. To lower the dumbbells, keep squeezing them together and bend your elbows, keeping them close to your sides to target the triceps.
4. To ensure the tension remains on the triceps, stop just a few inches above your chest, then extend your arms to push the dumbbells back to the starting position.
5. Repeat.

Dumbbell Close Grip Flat Bench Press

Set #1 Strength Tempo: 2010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010
1. Get in a shoulder width stand while holding a light dumbbell at its ends against your chest.
2. Focus on pressing the ends of the dumbbell together to feel a good isometric squeeze in your chest throughout the entire movement.
3. Push the dumbbell away from your chest so your arms are parallel to the ground at eye level, and fully extended in front of you.
4. To reverse the movement, focus on pulling the dumbbell back to your chest while squeezing your shoulder blades together.
5. Repeat.

Standing Dumbbell Pressout

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010
1. Lie down with your back flat on a bench.
2. Hold a pair of dumbbells and extend your arms over your chest with your palms facing forward.
3. Firmly plant your feet into the floor to maximize your pressing strength.
4. Lower the dumbbells under control by bending your elbows, squeezing your shoulder blades together, and bring the dumbbells to the outside of your chest.
5. Initiate the pressing movement by contracting your chest, pushing your back into the bench, and feet through the floor.
6. Once your arms are fully extended, lower and repeat.

Dumbbell Flat Bench Press

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010

1. Place a flat bench between two low cable pulleys.
2. Grab the handles with your hands and lie faceup on the bench with your feet firmly planted into the ground.
3. With a palms facing in neutral grip, raise your arms straight above chest.
4. Now keeping a slight bend in your elbows, in a wide arcing motion, lower your arms out to the side until they are parallel to the ground.
5. Reverse the movement back to the starting position and squeeze your chest hard.
6. Repeat.

Flat Bench Cable Flyes

6 reps/arm
Tempo: 2020
1. Start by placing a 1 or 2 small towels on the floor.
2. Place the sliding hand on the towel and start in the pushup position with your hands directly below your shoulders.
3. While keeping your core tight, slide your hand as far in front of you as you can while bending your other elbow to lower your body close to the floor.
4. Slide your hand back to the starting position while pushing up with your other arm.
5. Place the other hand on the towel and repeat.

Single Arm Sliding Push Up

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 22: Chestacular

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 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 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 22: Chestacular

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