Name: Playbook - Brad and Jess Gouthro - Dec 13: Cardiooo - Home
Uploaded: 2023-12-13T16:51:01.240Z
Duration: 20 min
Description: Dec 13: Cardiooo - Home

Do the warm up first. 

Give best effort on each work interval.

Match that level of intensity for each interval. Rest longer if needed. 

After finishing the circuit of 5 exercises 3x finish with 4 rounds of toe taps & step hops 

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

Timed intervals.
Work as fast as you can during the work periods. Practice deep breathing during the rest breaks

- start with one foot on the bench
- step up & hop to switch feet
- continue alternating quickly, hopping with each switch

Bench Hop step ups

- place your hands on the bench to hold on with a tight grip
- keep arms stiff
- jump with both feet up & over the bench to the other side 
- tap the ground & immediately jump back over
- continue alternating sides quickly, bouncing from one side to the other

Bench hop overs

- jump feet open to squat down 
- jump feet together as you rise up

pop squats

- Run in place with high knees for time 
- Increase speed as you feel comfortable

High knees

- mark the floor or use cones or lines on a field to determine 10 yards distance 
- touch the line then side shuffle across to touch the other line
- continue shuffling side to side for the duration of timer

10 yard shuffle

Cardio circuit

- start with Toe Taps for 20 seconds
- switch to Step Hops for 40 sec

Toe Taps & Step Hops on Bench

- in a kneeling position push hips forward & lean back 
- focus on lengthening the front of your hips

Camel Stretch

- squat down with toes pointed out
- press your knees open with your elbows

Gremlin Squat Hip Stretch

Cool Down

Dec 13: Cardiooo - Home

Apr 27: Meal Prep + Recovery

Apr. 26: Force - Gym

Apr. 26: Force - Home

Apr. 25: Solid - Gym & Home

Apr 24: Meal Prep + Recovery

Apr. 23: Above It All - Home

Apr. 23: Above It All - Gym

Apr. 22: Firm - Gym & Home

Apr 21: Meal Prep + Recovery

Apr. 20: Low - Gym

Apr. 20: Low - Home

Apr. 19: Body Strong - Gym & Home

Apr 18: Meal Prep + Recovery

Apr. 17: Upper Limits - Home

Apr. 17: Upper Limits - Gym

Apr. 16: Plyo Up - Gym & Home

Apr 15: Meal Prep + Recovery

Apr. 14: Get It - Home

Apr. 14: Get It - Gym

Apr. 13: Jump Rope Life - Gym & Home

Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

Mar. 26: Ripped - Gym

Mar. 25: Push It - Gym

Mar. 25: Push It - Home

Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

Mar. 23: Cut - Home

Dec 13: Cardiooo - Home

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