Name: Playbook - Brad and Jess Gouthro - Feb 14: Body Sweat - Gym & Home
Uploaded: 2024-02-13T16:18:57.669Z
Duration: 30 min
Description: Feb 14: Body Sweat - Gym & Home

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

Complete the indicated number of reps for each exercise within the circuit, keeping rest between exercises to a minimum.

After completing the circuit, rest 90 seconds, then repeat for a total of 3 circuits.

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 the indicated number of reps for each exercise within the circuit, keeping rest between exercises to a minimum.

After completing the circuit, rest 90 seconds, then repeat for a total of 3 circuits.

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

No sloppy reps.

Tempo: 2122
1. Get into a push up 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.

Dive Bomber Push Up With Isometric Hold

Tempo: 2010
1. Lie down on the ground with your feet firmly planted into the floor. I prefer to lock my toes in place under a stable object. 
2. With your hands behind your head, contract your core as raise your upper torso towards your knees.
3. Do not pull the back of your head to assist with the sit up, all the movement comes from contracting your abs.
4. Breath out hard to really contract your abs hard at the top of the sit up.
5. Then under control, slowly lower your upper torso back to the ground while taking a deep breath in.
6. Immediately repeat for another rep.

Sit Up

The Reverse Lunge With Front Kick is an exercise combo that not only targets the hamstrings, quads, and glutes, but the front kick also helps improve overall knee health.

To get started:
1. While standing with your feet hip width apart, position your fists in front of your face like a boxer, and take a step back into a lunge position with your right leg, keeping your torso upright while lowering your body towards the floor until your back knee almost touches the floor.
2. Press your front foot through the floor to rise back up while completing a front kick with the back leg.
3. Lower your kicking foot back to the starting standing position, then repeat with the same leg.

Reverse Lunge With Front Kick (Right Leg)

Tempo: 10X0

The Reverse Lunge With Front Kick is an exercise combo that not only targets the hamstrings, quads, and glutes, but the front kick also helps improve overall knee health.

To get started:
1. While standing with your feet hip width apart, position your fists in front of your face like a boxer, and take a step back into a lunge position with your left leg, keeping your torso upright while lowering your body towards the floor until your back knee almost touches the floor.
2. Press your front foot through the floor to rise back up while completing a front kick with the back leg.
3. Lower your kicking foot back to the starting standing position, then repeat with the same leg.

Reverse Lunge With Front Kick (Left Leg)

Circuit A

Tempo: 2010
1. Lie down on the floor with your arms to the sides, palms pressed into the floor.
2. Contract your abs then raise your straight legs up while curling your pelvis and raising your hips off the floor to get a maximum contraction.
3. Under control, lower your legs to just a few inches off the floor.
Repeat for reps.

Lying Leg Raise

Tempo: 1111
1. Get into a straight arm plank position with your hands directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. Next, pike your hips into the air and move into a down dog position with your head flowing between your arms, legs straight, and back flat. 
3. Hold for a brief moment, then keeping your core tight, lower your hips and transition back to the straight arm plank.
4. Repeat for reps.

Straight Arm Plank Pike

Tempo: 10X0
1. With a just outside hip width stance, lower down into a squat by first bending at the hips then bending your knees, until your knees are bent at approximately a 90 degree angle.
2. Then press your feet through the floor and hop up quickly, tap your feet side by side, then immediately hop again landing your feet just outside hip width distance and complete another squat.
3. Repeat for reps.

Pop Squat

Tempo: 10X0

The Pop Lunge is a great plyometric cardio exercise that improves coordination and targets the legs. To get started:
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.     
4. Now hop up and bring both feet together, then immediately hopping back into a lunge.
5. Repeat all the reps with one leg, then switch legs and repeat.

Pop Lunge (10 Reps/Side)

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 14: Body Sweat - Gym & Home

More workouts from Brad and Jess Gouthro