Name: Playbook - Brad and Jess Gouthro - Day 36: Complex Training Circuit Workout #6
Uploaded: 2023-03-01T04:35:44.166Z
Duration: 40 min
Description: Day 36: Complex Training Circuit Workout #6

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.

8 reps/leg
1. Position a barbell in the front rack position, similar to a front squat. The barbell should rest on the front of your shoulders and be gripped with your fingers, with your elbows pointing forward and parallel to the floor.
2. With your core strong, take one step backward with one leg and descend into the lunge until your front thigh is parallel to the ground and your back knee is bent at a 90 degree angle, hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground.  
4. Press your feet through the floor to step forward back to the original standing position. 
5. Switch legs and repeat with the other side. Continue alternating sides for reps.

Alternating Barbell Reverse Lunge

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

The Barbell Bent Over Row is an exercise that targets the muscles in your back. To get started:
1. With a hip width stance, hold a barbell with a shoulder width overhand grip.  
2. While maintaining a flat back, bend forward at your hips, then slightly bend your knees as you lower your torso to almost parallel to the ground.
3. Initiate the row by first contracting your back muscles, then bend your elbows, and squeeze your shoulder blades together and you pull the barbell to your chest.
4. Your upper torso should remain locked down without using any swaying motion to move the barbell.
5. Squeeze your shoulders blades back while in the contracted position, then extend your arms towards the ground by slowly lowering the barbell.
6. Repeat for reps.

Barbell Bent Over Row

Tempo: 2010
1. With a hip width stance, place the barbell across the back of your shoulders and grasp it with an overhand grip.
2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
3. Rise back up to standing by pressing the entire platform of your feet through the ground.
4. Repeat.

Barbell Back Squat

Complex Circuit A

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

IGNITE IT UP: Speed Jump Rope

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 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: 2010
1. With a hip width stance, hold a pair of dumbbells with a palms facing you pronated grip, in front of your thighs.
2. While maintaining a flat back with your arms hanging straight down, lower your torso towards the ground by bending at your hips and knees until you’re almost parallel to the ground.
3. To initiate the row, contract your back muscles, bend your elbows, and pull the dumbbells to the sides of your torso.
4. Squeeze in the contracted position, then slowly lower them and repeat.

Pronated Grip Dumbbell Bent Over Row

Tempo: 1010
4 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

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

Complex Circuit B

Tempo: 10X0
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges

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, until your thighs are parallel to the floor. 
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. Repeat for reps.

Jump Squat

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 straight into the air with your arms over your head. 
5. Land softly, then immediately complete another jump burpee push up.
6. Repeat for reps.

Jump Burpee Push Up

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 36: Complex Training Circuit Workout #6

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 36: Complex Training Circuit Workout #6

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