Name: Playbook - Brad and Jess Gouthro - Day 41: Strength Training Circuit Workout #6
Uploaded: 2023-03-01T04:35:44.193Z
Duration: 60 min
Description: Day 41: Strength Training Circuit Workout #6

1. Start with the SC warm up, then move into the workout. 
2. Complete exercises in circuit format. 
3. Once you finish the fourth set of circuit, immediately complete the Afterburn Igniter exercise.
4. Finish the workout with the 4 minute Afterburn Finisher. 
5. Remember to stick to the given rest periods to maximize the afterburn. 
6. Finish with the cool down.

Do this warm up before every SC 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.

20 reps per leg
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 push up + 2 mountain climbers per leg = 1 rep
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 complete 4 mountain climbers (2 per side) by driving one knee toward 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.

Push Up With Mountain Climber

Tempo: 1010
1. With your feet planted into the ground, place your hands just outside of shoulder width on the ground, straighten your arms and legs, and pike your hips up into the air so your body forms and upside down “L”. 
2. Keeping your legs straight, bend your elbows to slowly lower head towards the ground. 
3. Pause, then push your hands through the ground to contract your shoulders and triceps, to move back to the starting position. 
4. Repeat for reps.

Pike Push Up

SC Warm Up

Complete the exercises in giant set circuit format. Rest 40 seconds between each exercise and 60 seconds at the end of the circuit. Repeat for a total of 3 sets. After finishing the last set, move directly to complete the “Afterburn Igniter” exercise.

8 reps/leg
Tempo: 1010
1. While standing in front of a sturdy step, box, or bench, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. With your core contracted, place one foot on the step and press your foot through the step to straighten your leg, while lifting the other leg off the ground, without allow it to rest on the step. This keeps the tension on the one leg.
3. Slowly lower that same leg back to the starting position on the ground and repeat for reps with the same leg.
4. Complete all reps with one leg, then switch sides and repeat.

Dumbbell Step Up

Tempo: 2011
1. Lie with your upper back perpendicularly on a flat bench with the dumbbell standing upright on the bench.
2. Your hips should be below the bench with your legs bent and feet firmly pressed into the floor. Your head will also be off the bench.
3. Pick up the dumbbell and grab onto one end of the handle with both hands, then extend your arms straight above your chest.
4. While aiming to maintain straight arms, under control, slowly move the dumbbell in an arc behind your head until you feel a good stretch in the chest and back muscles.
5. Reverse the movement back to the starting position, then repeat.

Dumbbell Pullover

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

9 reps per arm
Tempo: 3010
1. Lie down with your back against a incline bench with the dumbbells extended above your chest, with a palms facing out grip. 
2. Tighten your core, then under control, bend your elbow to lower one dumbbell down towards your chest, while keeping the other dumbbell pressed into the air. 
3. Press the dumbbell back to the starting position then alternate by lowering the opposite arm while you keep the first dumbbell pressed into the air. 
4. Continue alternating both arms independently.
5. Repeat for reps.

Alternating Dumbbell Incline Press

Strength Giant Set Circuit A

Tempo: 10X1
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 with a wide stance, then immediately lower your body completely to the floor. 
4. Then press your hands through the floor to raise back to the top of the push up.
5. Jump both feet back in and immediately jump into the air with your arms over your head. 
6. Land softly, then immediately repeat for reps.

Afterburn Igniter: Sprawl Jump Burpee Push Up

Complete the exercises in giant set circuit format. Rest 40 seconds between each exercise and 60 seconds at the end of the circuit. Repeat for a total of 3 sets. After finishing the last set, move directly to complete the Afterburn Finisher.

7 reps/leg
1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge

Tempo: 2010
1. Hold a a pair of dumbbells with an overhand wide grip, in front of your thighs.
2. With your torso upright, begin the movement by raising your elbows up and out, keeping the dumbbells close to your body, until your reach chest level.
3. I prefer to raise the dumbbells at shoulder width, as this recruits more of the middle and rear deltoids. It also reduces the height you can lift the dumbbells. By raising the dumbbells to just your chest line, it can help reduce the risk of shoulder impingement issues.
4. Your elbows should always remain higher than your forearms and your back should remain stationary. 
5. Reverse the movement by lowering the dumbbells back to the beginning position.
6. Repeat for reps.

Standing Dumbbell Upright Row

Tempo: 3010
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

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

Strength Giant Set Circuit B

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

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: 10X1
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,then bend your elbows to lower your body to the ground.
3. While your body is flat on the floor, extend your arms overhead, then curl your legs towards your butt while bending your elbows and driving them back to squeeze your shoulder blades together. 
4. Extend your arms and legs, 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 rep and repeat.

Spider Burpee

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

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 3 reps per side, for a total of 6 reps.
4. Then immediately drop down to the ground and complete a push up.
5. Stand back up and immediately complete another 6 total reps of the high knee sprint, then 1 push up.
6. Continue for time or reps.

High Knee Sprint With Push Up

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 41: Strength Training Circuit Workout #6

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