Name: Playbook - Brad and Jess Gouthro - Jan 25: Die Another Day 2.0 - Home
Uploaded: 2023-01-25T15:48:37.357Z
Duration: 45 min
Description: Jan 25: Die Another Day 2.0 - Home

Total Body & Cardio Workout

Single sets. 

Complete all sets & reps of each exercise before moving onto the next one.

Progress this workout compared to the last time you completed it by increasing weights or decreasing rest periods.

1. Stand against a wall ensuring your butt, back, arms, and head touch the wall.
2. Now in a slow and controlled manner, raise your arms over your head.
3. Then lower your arms by bending your elbows until they are close to your sides.
4. Do your best to ensure your shoulders, elbows, and wrists maintain contact with the wall throughout the movement.
5. You should feel a contraction in your shoulders and back.

Wall Slides

Tempo: 10X0

1. Grab a medicine ball and hold it with both hands next to one of your hips.
2. Keep your arms straight, slightly bend your knees, and raise the medicine ball across your body and over your opposite shoulder.
3. Reverse the movement and repeat.
4. Once you complete the desired reps, switch sides and repeat.

Half the reps per side

Medicine Ball Reverse Wood Chop (8/side)

Tempo: 1012
1. Get in the pushup position with your hands directly below your shoulders, keep your legs straight, and tighten up your core.
2. While in the pushup position, lunge forward by bending your knee, and landing your foot just outside your hand.
3. Return to the starting position and repeat that same movement with the opposite leg.

Spiderman Lunge (10/leg)

Lean Warrior Warm Up

- drop to the bottom of the squat
- bounce 3 times
- stand up to flex

Triple Bounce Squat

Hold one dumbbell with both hands.
Lay on the edge of a bench with only your shoulders & head supported
Lower the dumbbell over head then engage your late to lift it back up over chest

Dumbbell Pullover

Tempo: 10X0
1. Hold a pair of dumbbells in each hand, arms extended down by your sides, with a slightly wider than hip width stance. 
2. With your chest up, initiate the squat movement by first sitting back to bend at the hips followed by bending your knees to squat down so your thighs are close to parallel to the floor.  
3. Press your feet through the floor as your extend your hips and explode into a jump straight up into the air. 
4. Ensure you cushion your joints by landing softly as you land on the balls of your feet, then your heels, while immediately lowering yourself back into another squat.
5. Repeat.

Dumbbell Jump Squat

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB incline flies

Tempo: 10X0
1. With your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat.
4. Complete 4 jump squats then immediately complete 4 mountain climbers, per side, by driving one knee toward your chest, while maintaining a flat back, then reverse it back to the starting position. 
5. Repeat with your other leg. 
6. Immediately move back into jump squats and repeat for reps.

Jump Squat To Mountain Climber

Foam Roll it out after your workout! This self massage will leave you feeling relaxed & awesome 😎

Foam Roll glutes

Foam Roll IT Band

Lay on the Foam Roller with your upper back & massage all the muscles

Foam Roll Upper Back

Cool Down

Jan 25: Die Another Day 2.0 - 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

Jan 25: Die Another Day 2.0 - Home

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