Name: Playbook - Brad and Jess Gouthro - Day 3: Total Body Blitz
Uploaded: 2023-03-01T04:35:43.175Z
Duration: 25 min
Description: Day 3: Total Body Blitz

Perform each exercise within the tri-set for 30 seconds (finish one 30 second set and then move on to the next exercise within the tri-set). Rest 30 seconds between sets within the tri-set. Take a 1 minute break at the end of each completed tri-set. Complete 2 sets of tri-set A and tri-set B.

Before you begin any workout, always ensure you go through a proper warm up.

- 15 seconds forward arm circles
- 15 seconds reverse arm circles
Arm Circles are a good dynamic stretch to warm up the shoulders before your workout. To get started:
1. With a hip width stance and your arms extended down beside your hips, swing your arms back, up, and forward in a circular motion. 
2. Repeat for a designated number of reps or time, then reverse the movement to swing your arms backwards in a circular motion.

Arm Circles (Forward And Reverse)

6/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

10 reps/leg
The Side To Side Leg Swing is an excellent dynamic warm up that helps loosen the hips and improve hip mobility.

To perform STANDING SIDE TO SIDE LEG SWING:
1. While standing, place your hands at chest level and hold onto a sturdy object for balance.
2. With your chest up and looking straight ahead, swing one leg out to the side away from the body as high as you can, then reverse the swing back down and across of your stationary leg.
3. Complete all the reps with one leg, then switch legs and repeat.

Standing Side To Side Leg Swing

Warm Up: Dynamic Stretching

Perform each exercise within the tri-set for 30 seconds (finish one 30 second set and then move on to the next exercise within the tri-set). Rest 30 seconds between sets within the tri-set. Take a 1 minute break at the end of each completed tri-set. Complete 2 sets of tri-set A.

Tempo: as fast as possible
1. With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping the opposite arm and elbow forward, similar to if your were sprinting. 
2. Softly land the foot on the ground while immediately driving the opposite knee up with your opposite arm driving forward. 
3. Repeat as fast as you can for reps.

High Knee Sprints

1. Get in pushup position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers

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 arm plank position with your arms extended then immediately jump both feet back in and jump straight into the air with your arms over your head. 
4. Land softly, then immediately complete another jump burpee.
5. Repeat.

Jump Burpee

Total Body Blitz Tri-Set A

Perform each exercise within the tri-set for 30 seconds (finish one 30 second set and then move on to the next exercise within the tri-set). Rest 30 seconds between sets within the tri-set. Take a 1 minute break at the end of each completed tri-set. Complete 2 sets of tri-set B.

Tempo: 1010
1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip. 
2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
3. Just like you would do with a plank, contract every muscle in your body, including your chest, glutes, hamstrings, quads, and especially your core.
4. Then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your blade back. 
5. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor. 
6. Under control, slowly lower the dumbbell back to the floor, taking twice as long to lower the dumbbell as it took you to raise it. 
7. Repeat the same movement with the opposite arm.

Alternating Dumbbell Renegade Row

Tempo: 10X0
1. With your feet slightly wider than hip-width, grab the kettlebell by the handles with both hands.
2. Hinge at the hips, keeping your back flat, then thrust forward with your hips, squeezing your glutes hard as the kettlebell swings up and forward to approximately shoulder height with your arms extended.
3. As the Kettlebell comes back down, push your hips back and maintain a flat back as the kettlebell swings safely between your legs.
4. Repeat.

Kettlebell Swing

1. Get into a traditional pushup position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms.
2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head.
3. If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach, as well as contracting your glutes, quads, hamstrings, and pressing your forearms into the ground to turn your body into a straight line like a board.
4. Hold this movement in for the desired time.
5. If you can’t reach your desired time, do it in intervals, plank for 10 seconds, rest for 5 seconds, etc until you hit your time goal.

Forearm Plank

Total Body Blitz Tri-Set B

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

30 seconds/leg
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 3: Total Body Blitz

Great! I did leg lifts instead of jumping jacks. Unfortunately, jumping jacks are too much for my left foot. Fantastic app you guys!

Chad

It going to take some getting to used to because I'm an extreme beginner, but it felt great and is well worth it!!! Thanks to you both. Keep them coming!!👏🏿👍🏽🙏🏾

Day 3: Total Body Blitz

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