Name: Playbook - Brad and Jess Gouthro - Feb 5: Full Body Tight - Gym & Home
Uploaded: 2024-02-06T17:32:43.706Z
Duration: 20 min
Description: Feb 5: Full Body Tight - Gym & Home

Follow the warm up first.

Complete all the exercises in a circuit format.

Since this is a timed challenge, rest as little rest as possible between exercises. 

Ensure you set the timer to track your how quickly you can complete 3 rounds. 

Record this time, then aim to beat that time when you repeat this workout throughout the month. 

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 all the exercises in a circuit format. 

Since this is a timed challenge, rest as little rest as possible between exercises. 

Ensure you set the timer to track your how quickly you can complete 3 rounds. 

Record this time, then aim to beat that time when you repeat this workout throughout the month. 

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

No sloppy reps.

Tempo: 1010
The Push Up Shoulder Tap is an excellent push up variation that not only targets the chest and triceps, but also it pulls in more core strength due to the instability created by the shoulder tap.
To get started:
1. Get into a push up position with your hands and feet planted into the floor, with your shoulders directly over your hands. 
2. Complete a push up by lowering your body towards the ground, keep your back flat and neck neutral.
3. Press your hands through the floor to extend your arms, then keeping your core tight,  immediately tap the opposite shoulder with one hand, then do the same with the other hand. 
4. Place both hands back on the ground and complete another push up.
5. Repeat for reps.

Push Up Shoulder Tap

Tempo: 2010
1. While standing, take a wide stance, approximately double shoulder width apart, with your toes pointing forward. 
2. Hold your hands in front of your chest as you bend and push your hips back to lower your body while shifting your weight to one leg as you bend that knee.
3. Your opposite foot should remain planted into the floor. 
4. Reverse the movement back to the standing position for a brief moment, then repeat with the opposite side, keeping your feet firmly planted into the floor. 
5. Keep alternating side to side.

Alternating Lateral Lunge (5/side)

Tempo: 2010
The Side To Side Moving Squat is a variation of the traditional bodyweight squat that targets the legs as well as improves foot coordination. To get started:
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down. 
2. Focus on really controlling the lowering portion of the squat until your hips drop below your knees while keeping the natural arch in your back. 
3. 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.
4. Now press your feet through the ground to rise back up, then immediately shifting your feet to the side while completing another squat.
5. Shift your feet back to the original spot and complete another squat.
6. Repeat for reps.

Side To Side Moving Squat (10/side)

1. Get in pushup position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers (10/side)

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

Tempo: as fast as you can with good form.
The 180 Squat Jump and Chop is an explosive  plyometric exercise that builds explosive leg power, and burn a lot of calories.
To get started:
1. While standing with your feet shoulder width apart, and hands together with arms extended over your head, bend your hips and knees, and chop downwards with your hands, as you lower into a ¼ squat.
2. Extend your hips forward, drive your hands up, and press your feet through the ground as you jump in the air and initiate the 180 degree turn with your body.
3. Keep your knees soft as your cushion the landing, while chopping down with your arms. 
4. Immediately jump and chop again in the opposite direction. 
5. Repeat for reps.

180 Squat Jump And Chop (Reps/Side)

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.

Burpee

Timed Circuit

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 5: Full Body Tight - Gym & Home

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