Name: Playbook - Brad and Jess Gouthro - Dec 13: Cardiooo - Gym
Uploaded: 2023-12-12T15:01:40.041Z
Duration: 20 min
Description: Dec 13: Cardiooo - Gym

Do the warm up first. 

Think about your level of effort (i.e. RPE) based on a scale of 1-10. 

Match that level of intensity for each interval. 

After finishing stairmaster portion of the workout, rest 3 minutes, then complete exercise B. 

Finish with the cool down.

Do this warm up before the workout. Complete as a tri-set, moving from one exercise to the next, without rest. Repeat 2 total tri-sets, then proceed to the workout.

10 reps/leg
Tempo: 1010
1. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
2. Press through the ground with your feet, then lift yourself back up to starting position.
3. Take a step forward with your other leg and continue alternating sides while walking forward. 
4. Repeat for reps.

Walking Lunge

Tempo: 1212
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, similar to the downdog pose.
3. Hold this position for a few seconds to feel the stretch. If you have the flexibility, press your heels into the floor.
4. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to an updog pose. 
5. Hold this position for a few seconds to feel the stretch.
6. Reverse the movement back to the starting position.
7. That’s one rep.
8. Repeat for reps.

Divebomber Push Up

Tempo: 1010
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

Warm Up

Follow the recommended intensity levels for each given time period. If your machine uses a different than standard number system then use whichever numbers best represent the given feeling. You can also adjust based on your personal perceived exertion (ie how hard you feel you’re working).

Stair Climber Slow Walk (RPE: 3/10)

Stair Climber Fast Pace (RPE: 10/10)

Stair Climber Medium Fast Pace (RPE: 8/10)

Stair Climber Medium Pace (RPE: 5/10)

10 Minute Stairmaster Workout

1. Start with one foot on top of a step, then quickly alternate feet back and forth, tapping the step every time.
2. Keep your core tight, stay on the balls of your feet the entire time, and drive your arms forward and backward like an athlete. This will build more speed and train your feet to move faster.
3. Remember, the goal is quick feet, so you’re just tapping the step, you’re not actually stepping up on it.
4. Keep alternating feet until you reach your desired time or reps.

Fast Feet Step Toe Taps

At the end of the workout, complete the cool down in circuit format. Repeat for a total of 2 circuits.

1. While standing, fold forward by pushing your hips back and lowering your hands towards your feet.
2. It’s important to keep your lower back flat rather than rounding, so if you don’t have the mobility yet, feel free to bend your knees slightly.
3. Keep your neck in alignment with your spine, and focus on closing the gap between your belly button and upper thighs, while driving your glutes back.
4. Hold for the duration of the exercise.

Standing Forward Fold

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

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Dec 13: Cardiooo - Gym

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