Name: Playbook - Brad and Jess Gouthro - Day 27: Complex Training Circuit Workout #4
Uploaded: 2023-03-01T04:35:43.902Z
Duration: 40 min
Description: Day 27: Complex Training Circuit Workout #4

Loved the low reps and cardio aspect of it

Sarah .

Start with the warm up, then proceed to Complex Circuit A. There are no breaks between exercises during a complex circuit. You don’t even get to drop the barbell or dumbbell between exercises. Therefore, select a weight for your most difficult exercise that you can lift for the prescribed rep count. You will use this weight for the entire complex as the weight won’t leave your hands. To be completed in a circuit. Complete each sequentially, no rest between exercises. Rest 120 seconds after the circuit. Repeat 2 more times. After the final circuit, complete the Ignite It Up exercise. Then complete circuit B the same way as indicated. Finish with the cool down.

Compete the 4 exercises for 20 seconds, with 10 seconds rest between each exercise. Repeat the circuit for a total of 2 circuits.

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

Afterburn 1.0 Warm Up

There are no breaks between exercises during a complex. You don’t even get to drop the barbell or dumbbell between exercises. Therefore, select a weight for your most difficult exercise that you can lift for the prescribed rep count. You will use this weight for the entire complex as the weight won’t leave your hands. To be completed in a circuit. Complete A1, A2, A3, and A4 sequentially, no rest between exercises. After the final circuit, complete the Ignite It Up exercise. Rest 120 seconds after the circuit. Repeat 2 more times.

Tempo: 3010

1. Hold a barbell with an overhand shoulder width grip. 
2. With your knees unlocked and slightly bent, bend at the waist and push your hips back to begin lowering the barbell.
3. Ensure you maintain a flat back and keep the bar close to your body as you lower it towards the floor.  
4. Once your lower back begins to round, you’ve gone too far. Only lower as far as you can while maintaining a flat back.
5. Next drive your feet through the floor and contract your hamstrings and glutes by thrusting your hips forward to pull the barbell back up along your body until you reach the starting position.
6. Repeat for reps.

Barbell Romanian Deadlift

Tempo: 10X0
1. With the barbell on the floor, take a hip width stance and place your shins against the bar. 
2. Bend at the waist, then knees to lower your body and grip the barbell with an outside your hips grip, palms facing your body. 
3. With your back flat and chest up, drive your feet through the floor to raise the barbell, then thrust your hips forward once the barbell reaches knee level, rise up onto your toes, and bend your elbows to continue raising the barbell up your body into a barbell upright row.
4. Ensure you keep the barbell close to the body and your elbows higher than your wrists.
5. Under control, reverse the movement by slowly lowering the barbell back to the floor, and repeat.

Barbell High Pull

Tempo: 2010
1. Step up to the squat rack with the barbell racked at chest level.
2. Grip the barbell in front of you with a shoulder width grip, palms up, with the barbell resting on the front of your shoulders, elbows up, straight ahead, and parallel to the ground.
3. Contract your core and maintain a natural arch in your back.
4. To lower into the squat, drive your hips back and bend your knees until your thighs are at or past parallel to the ground.
5. To keep an upright posture and keep the bar from rolling forward, ensure you keep your chest up with elbows parallel to the ground throughout the movement.
6. To get back to standing, push your feet through the ground to rise back to the starting position.
7. Repeat.

Barbell Front Squat

Tempo: 10X0
1. With a shoulder width stance, grip a barbell with a just outside shoulder grip, and place the barbell on the front of your shoulders, in the front rack position, with your elbows pointing forward and triceps parallel to the floor.  
2. Slightly dip down by bending at your waist, then knees, then explosively extend and thrust your hips forward as you push your feet through the ground to stand back up while simultaneously pressing the barbell straight up over your head.
3. Under control, lower the barbell back to starting position and repeat the same movement.

Barbell Push Press

Complex Circuit A

Tempo: 1010
1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

IGNITE IT UP: Pull Up

There are no breaks between exercises during a complex. You don’t even get to drop the barbell or dumbbell between exercises. Therefore, select a weight for your most difficult exercise that you can lift for the prescribed rep count. You will use this weight for the entire complex as the weight won’t leave your hands. To be completed in a circuit. Complete each exercise sequentially, with no rest between exercises. Rest 120 seconds after the circuit. Repeat 2 more times. After the final circuit, complete the Ignite It Up exercise.

Tempo: 2010
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

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

Tempo: 1010
3 reps/leg

1. With a shoulder width stance, hold two dumbbells at your sides with a palms in grip.
2. Ensure your shoulders are pulled back, chest up, and core is engaged throughout the entire movement.
3. Take one step forward with one leg, then bend your knees to lower your body towards the ground until your front thigh is parallel to the ground and your back knee is just 1 inch above the ground.
4. Ensure your front shin is also perpendicular to the ground. Do not allow your front knee to lean past your toes.
5. Press your feet through the ground to push back to standing, then repeat with the other leg. Repeat.

Alternating Dumbbell Forward Lunge

Complex Circuit B

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: 1010
1. Get into a straight arm plank position with your toes and hands planted into the floor, directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. With your abs and glutes contracted, quickly jump both feet in land with your feet planted into the ground as you tuck your knees towards your chest. 
3. Land softly, the jump back out to the plank position, ensuring your land softly with your core contracted. 
4. Stick the landing, then repeat for reps.

Straight Arm Plank Knee Tuck (Bottom Burpee)

Tempo: 1010
1. With a hip width stance and your hands behind your head, lunge forward at a 45 degree angle to one side.
2. With your front knee bent at a 90 degree angle and your back knee hovering just above the ground, press your front foot through the ground to come back up to standing.
3. Switch legs and repeat. 
4. Continue alternating sides.

45 Degree Forward Prisoner Lunge

Tabata Workout 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.

Foam Roller Upper Back Massage

Afterburn Cool Down

Day 27: Complex Training Circuit Workout #4

Day 1: Circuit Training Workout #1

Hawa

Day 2: Complex Training Circuit Workout #1

Day 3: 10,000 Steps (Active Recovery)

Day 4: Descending Ladder Training Workout #1

Day 5: Strength Training Circuit Workout #1

Day 6: Treadmill HIIT Cardio

Day 7: 10,000 Steps (Active Recovery)

Great training feeling exhausted but great!

Day 8: Descending Ladder Training Workout #2

First time doing plyo push ups and thought I would never be able 👏👏

Roisin

Day 9: Circuit Training Workout #2

Day 10: 10,000 Steps (Active Recovery)

This was my favorite, the work out was 2 complexes and I completed in 40 min, which is ideal since I’m short on time, it was strengthening plus kept my HR up.

Day 27: Complex Training Circuit Workout #4

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