Name: Playbook - Brad and Jess Gouthro - Feb 10: Total Body Reveal - Home
Uploaded: 2024-02-10T16:23:59.245Z
Duration: 60 min
Description: Feb 10: Total Body Reveal - Home

Follow the warm up first, then proceed to the workout.

Complete each exercise in a circuit format for the given number of seconds, with the indicated rest between each exercise within the circuit. 

Note: the rest periods continue to go down in the later circuits.

You can take up to 1 minute break between rounds.

Always use good form and take your time to do it right. 

No sloppy reps.

After the workout, move onto the cool down.

Follow these moves for the sets and reps indicated BEFORE your workout.

Tempo: 1010

1. Stand with your feet hip width apart. 
2. Step to one side by completing a knee circle as if you’re trying to step over a wire, then immediately squat down and duck under another wire.
3. Then complete the same movement by this time going to the opposite side.
4. Continue alternating reps back and forth.

Step Over To Duck Under (6/side)

Tempo: 2010
1. Get down on the floor with your hands planted directly beneath your shoulders and your knees below your hips.
2. While keeping your knee bent, lift one leg up and out to the side as high as possible without twisting your torso. Your upper body should remain locked down and parallel to the ground at all times.
3. Next, extend your raised leg back to create a straight line with your upper torso.
4. Bend your knee and bring it back to the starting position.
5. Repeat with the opposite leg and continue for reps.

Alternating Fire Hydrant with Leg Extension (6/side)

Warm Up

Complete each exercise in a circuit format for the given number of seconds, with the indicated rest between each exercise within the circuit. 

Note: the rest periods continue to go down in the later circuits.

Rest:
Set 1: 45 sec
Set 2: 30 sec
Set 3: 20 sec
Set 4: 10 sec

You can take up to 1 minute break between rounds.

Always use good form and take your time to do it right. 

No sloppy reps.

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

- Lay Flat on the ground & hold onto the bar
- extend your body long
- lift your legs all the way up until toes meet the bar
- roll down slowly with control 
- extend legs all the way out, maintaining core control

Toes to Bar lying Leg Raises

Rest:
Set 1: 45 sec
Set 2: 30 sec
Set 3: 20 sec
Set 4: 10 sec

Tempo: 1110
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 as you lower your full body to lie belly down on the floor.
4. Jump both feet back in and stand back up.
5. Repeat.

Belly Down Burpee

Rest:
Set 1: 45 sec
Set 2: 30 sec
Set 3: 20 sec
Set 4: 10 sec

Tempo: 1011
1. Get into a push up position with your hands on the floor directly below your shoulders and your feet hip width apart.
2. Keeping your core continuously contracted, bring one knee to the elbow on the same side of your body. 
3. Contract your abs hard as you exhale.
4. Under control, reverse the movement back to the push up position and complete the same movement on the opposite side.
5. Continue alternating sides and repeat for reps.

Straight Arm Knee To Elbow Plank

Circuit A

Rest:
Set 1: 45 sec
Set 2: 30 sec
Set 3: 20 sec
Set 4: 10 sec

Tempo: 2010
1. While standing, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. Complete a reverse lunge by stepping back with one leg and lowering your body towards the ground with your front knee bent at a 90 degree angle.
3. Before standing back up, with your torso at a forward lean, extend and raise your arms out to the side. This forward lean helps you target the rear delts, rather than your side delts if your more upright. 
4. Under control, lower your arms back to your sides and press your feet through the floor to get back to standing position. 
5. Repeat with the opposite leg.

Alternating Dumbbell Reverse Lunge With Rear Delt Raise

Rest:
Set 1: 45 sec
Set 2: 30 sec
Set 3: 20 sec
Set 4: 10 sec

Tempo: 1010
The Dumbbell Long Arm Sit Up with Fly is a combo variation of the traditional sit up, which is more challenging to your abs as you hold a dumbbell over your head, while also targeting the chest with a dumbbell fly movement at the bottom. To get started:
1. Get down on the floor and lie down on your back with your knees bent, feet flat on the floor.
2. I like to place my toes under a supported object like a pair of dumbbells.
3. Next, while holding a pair of dumbbells, extend your arms behind your head, then contract your abs and sit up by bringing your rib cage towards your knees. 
4. Exhale as your contract your abs, then under control, lower back to the floor.
5. Before completing another sit up, extend and lower your arms to the side to complete a fly. 
6. Once you complete one rep of the fly, keep your arms extended in front of you, then complete another sit up.
7. Repeat for reps.

Dumbbell Long Arm Sit Up With Fly

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- half the reps PER SIDE

Bicycle Abs

Rest:
Set 1: 45 sec
Set 2: 30 sec
Set 3: 20 sec
Set 4: 10 sec

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 (hold straight arm plank if hit failure)

Circuit B

Follow these moves for the sets and reps indicated AFTER your workout.

1. Get down on your hands and knees with your feet against a wall or couch. Keeping one knee on the floor, lift the opposite foot and slide it up the wall (or the front of the couch) until the top of your foot and shin is flat against the wall. Step forward with the opposite leg so you foot is directly below your knee.
2. Lift your torso up so it’s inline with your quad on the back leg. Squeeze your glutes and contract your hamstrings by trying to pull your heel to your butt.
3. Set the timer, hold, and repeat with the other leg.

Couch Stretch (30 sec/leg)

Tempo: 1012
The Quadruped Thoracic Rotation is a great mobility exercise to help open up the front of your body, especially if you sit at a desk all day.

This activates the muscles in your back to help prevent your shoulders from being rolled forward.

To get started:
1. Get down on your knees in a kneeling position with knees slightly wider than hip width.
2. Flex your feet and press your toes into the ground.
3. Put both hands down on the ground with your arms straight and your palms directly under your shoulders.
4. Once you’re in this position, activate your core muscles to lock in your hips so they don’t rotate.
5. Your hips should remain parallel to the ground during this exercise.
6. Place one hand behind your ear, bring that elbow to the stationary elbow, then activate the muscles in your upper back and rotate your elbow to the sky.
7. Keep your core turned on, press through the ground with the straight arm, eyes following your elbow, and try to get as open with as much range of motion as possible.
8. Reverse the movement to touch elbows, repeat for reps, then switch arms.

Feb 10: Total Body Reveal - Home

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