Name: Playbook - Brad and Jess Gouthro - Day 9: Circuit Training Workout #2
Uploaded: 2023-03-01T04:35:43.282Z
Duration: 60 min
Description: Day 9: Circuit Training Workout #2

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

Roisin

Start with the warm up, then complete the each circuit of 4 exercises in a giant set circuit format. Keep rest periods short, 20 second rest or less, between exercises, and 60 seconds or less between each giant set circuit. Complete the “Ignite It Up” exercise at the end of the third set of circuit A and B. After finishing giant set circuit C, move on to the 4 minute tabata workout finisher. Finish with the cool down.

Complete this warm up before every workout. Complete each exercise with no rest in between. Complete 2 circuits for a total of a 4 minute warm up, then proceed immediately to the workout.

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

Complete each exercise in the circuit as giant set. Keep rest periods between exercises short, 20 second rest or less, and 60 seconds or less between each giant set circuit. Complete the “Ignite It Up” exercise at the end of the third set.

8 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.

Tempo: 2010
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

8 reps/arm
Tempo: 2010

1. Lie down with your back against a flat bench with the dumbbells extended above your chest, with a palms facing away from you grip.
2. Keeping your core contracted, 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.

Alternating Dumbbell Flat Bench Press

Tempo: 3030
1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet. 
4. Repeat.

Hand Walkout

Circuit A

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 jump both feet back in and stand up.
4. Repeat.

IGNITE IT UP: Burpee

Tempo: 2010
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: 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

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: 1010
1. Lie down on the floor with your arms to the sides, palms pressed into the floor.
2. Contract your abs then raise your extended legs up. This is the starting position. 
3. Raise your hips off the floor while driving your extended legs up towards the sky.
4. Then under control, lower your hips to the floor, without lowering your legs back to the floor.
5. Repeat for reps.

Lying Hip Lift

Circuit B

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.

IGNITE IT UP: Forearm Plank

Complete each exercise in the circuit as giant set. Keep rest periods between exercises short, 20 second rest or less, and 60 seconds or less between each giant set circuit.

Tempo: as fast as possible
20 reps/arm
1. Hold a pair of dumbbells in each hand by your sides.
2. With a palms facing in neutral grip, bend your elbows until the dumbbells are in front of your chest.  
3. Then extend one arm forward in a punching motion while turning your palm down during the punching sequence.
4. Alternate back and forth between the right and left arms. 
5. Repeat for reps.

Dumbbell Boxer Punch

Tempo: 10X0
1. Get into the traditional push up position with your hands planted into the floor below your shoulders.
2. Keep your body in a straight line as you bend your elbows and lower yourself to the floor.
3. Once your chest is just a few inches off the floor, explosively push the floor away from you so your hands come off the floor.
4. Land softly by immediately proceeding back into another rep.
5. Repeat.

Plyometric Push Up

Tempo: 2010
1. Sit upright on a flat bench with your feet firmly planted into the floor, abs contracted, back flat, while gripping the end of one dumbbell vertically with both hands so the top of the dumbbell rests in the palms of your hands.
2. Extend your arms to lift the dumbbell over your head.
3. Slowly lower the dumbbell by bending your elbows and keeping your upper arms locked down. The only movement occurs at the elbow joint. Do not allow your arms to sway back and forth to create momentum to lift the weight.
4. Once your forearms come close to or touch your biceps, extend your arms to press the dumbbell back over your head.
5. Repeat.

Seated Dumbbell Triceps Extension

Tempo: 1011
1. Lie down on the floor, face up, with your knees bent, feet planted into the floor, and your hands behind your head.
2. Contract your abs and breath out as your raise your shoulders off the floor. The movement is short and is initiated by the abs, not from pulling on your neck.
3. Contract hard at the top of the crunch by exhaling all the air out of your lungs.
4. Under control, lower your shoulders back to the floor and repeat.

Crunch

Circuit C

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

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

Tempo: 10X0

1. Get into the traditional pushup position with your hands planted into the floor outside of shoulder width. 
2. Keep your body in a straight line, by keeping your core contracted, as you bend your elbows and lower yourself to the floor.
3. Once your chest is just a few inches off the floor, explosively push the floor away with your hands and feet so they both come off the floor.
4. Rather than landing in the same spot, rotate your body so you land at a different position.
5. Ensure you land softly then immediately lower into another push up, and explode up, once again rotating your body so you continue moving in a circle. 
6. Repeat for reps.

Around The World Push Up

Tempo: 10X0
1. With your feet hip width apart and chest up, contract your core and place all your weight on one leg as the other leg is extended in front of you.
2. Lower your body into a squat by first bending at the hips, followed by the knees, then explosively push your feet through the floor to jump up, then landing on the opposite foot.
3. Stick the landing softly to cushion to your joints, then once stable immediately lower your body into another squat with the other leg.
4. Continue moving side to side for reps.

Alternating Side To Side Single Leg 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 9: Circuit Training Workout #2

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

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 9: Circuit Training Workout #2

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