Name: Playbook - Brad and Jess Gouthro - Day 5: Strength Training Circuit Workout #1
Uploaded: 2023-03-01T04:35:43.224Z
Duration: 60 min
Description: Day 5: Strength Training Circuit Workout #1

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.

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: 2011
1. With a hip width stance, hold a pair of dumbbells with a neutral palms facing in grip, arms extended, at your sides.
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 pull the dumbbells to the sides of your torso.
4. Squeeze in the contracted position, then slowly lower the dumbbells and repeat.

Neutral Grip Dumbbell Bent Over Row

Tempo: 3010
1. Stand with a slightly wider than hip width stance and with a neutral, palms facing in grip, hold a dumbbell in each arm down by your sides.
2. Begin the movement by bending at the hips, then your knees, as you lower your body until your thighs are parallel to the floor. Ensure your chest is up and maintain a natural arch in your lower back.
3. Once your thighs are parallel, press your feet through the ground to rise back up to standing.
4. Repeat.

Dumbbell Squat

Tempo: 3010
1. Sit down on a bench with your feet pressed through the floor while holding a pair of dumbbells at shoulder height, palms facing out.
2. Press the dumbbells up to fully extend your arms, while keeping your core contracted to avoid overarching your lower back.
3. Under control, reverse the movement back to the starting position.
4. Repeat for reps.

Seated Dumbbell Shoulder Press

Strength Giant Set Circuit A

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Afterburn Igniter: Jumping Jacks

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.

8 reps/side
Tempo: 2010
1. Elevate the back foot about 6 inches high to increase the range of motion while placing the front foot 2-3 feet in front.
2. Keep your chest up so your upper body remains perpendicular to the ground throughout the movement.
3. Lower your front knee until it’s 1-2 inches above the ground or until your front thigh comes close to parallel to the ground.
4. Then press your feet through the ground to go back to the starting position.
5. Repeat.

Dumbbell Bulgarian Split Squat

Tempo: 2011
1. Grip the handles of pull up bar with a palms facing in grip and hang at arm’s length.
2. Contract your lats and think about pulling your elbows down to pull your chest to the bar. 
3. Pause, then under control, lower your body and fully extend your arms back to the starting position. 
4. Repeat.

Neutral Grip Pull Up

8 reps per arm
Tempo: 2010
1. With a palm facing forward grip, hold a pair of dumbbells at ear level.
2. Press one dumbbell straight up over your head, then lower it back down to ear level in a slow and controlled manner.
3. Immediately complete another rep with the opposite arm as you hold the other dumbbell at shoulder level.
4. Ensure you contract your core and avoid leaning back when lifting the dumbbells.
5. Continue alternating arms for reps.

Alternating Standing Dumbbell Shoulder Press

7 reps per arm
Tempo: 2010

1. Lie down with your back against a flat bench, while holding one dumbbell with a palms facing out grip. You can place your free hand on your hips or wherever it’s comfortable.
2. With the dumbbell extended above your chest, tighten your core, then under control, bend your elbow to lower one dumbbell down towards your chest. 
3. Press the dumbbell back to the starting position, while thinking about bringing your elbow pit towards your midline. This activate more of the muscles in the chest.
4. Complete all the reps with one arm, then switch arms and repeat.

Single Arm Dumbbell Flat Bench Press

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: 10X0
1. Stand with your feet shoulder width apart and your hands behind your head, with your chest up.
2. Lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are close to parallel to the floor.
3. Press your heels into the floor, then explosively push your feet through the floor to straighten your legs and jump as high as you can.
4. Land with soft knees to cushion to your joints and immediately lower your body into another squat.
5. Repeat for reps.

Prisoner Jump Squat

Tempo: 1010
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head. 
2. Complete the push up by bending your elbows to lower your body to the ground, then press your hands through the ground to return to the starting position.
3. While staying in the push up position, move one hand beside the other hand, while doing the same with your feet, then immediately move the other hand and foot away so your hands and feet are once again shoulder width apart. 
4. Complete the push up.
5. Then move both your hand and feet to shift your body back to the starting position, then complete another push up.
6. Repeat for reps.

Side To Side Moving Push Up

Tempo: 10X0
1. With your feet shoulder width apart, drive your hips back to generate power, followed by bending your knees, and explode up by jumping as high as you can.
2. It’s very important to cushion your joints by landing softly.
3. To do this, as you land, you immediately repeat the same steps to start the lowering of the jump phase. Hips drive back, knees bend, and repeat.

Jump Cardio

Tempo: 10X0

1. Get into a forward lunge position by placing one leg in front of the other and bending both knees to create a 90 degree angle at the knee joint.
2. Bend forward at the waist to tap the ground with both of your hands, then press your feet through the ground to explosively jump up while switching the position of your legs in the air.
3. Land in the lunge position but this time with the opposite foot in the front position and the other leg in the back position.
4. Tap the ground in front of you and repeat for reps.

Jump Lunge Forward Tap

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 5: Strength Training Circuit Workout #1

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