Name: Playbook - Brad and Jess Gouthro - Jan 7: Are You Tough Enough - Gym & Home
Uploaded: 2024-01-06T20:29:22.974Z
Duration: 20 min
Description: Jan 7: Are You Tough Enough - Gym & Home

Follow the Warm up.

Set your timer for 15 minutes and complete the workout as a circuit. 

Rest as little as possible between exercises, as the goal is to complete as many total reps as possible within the 15 minutes. 

Ensure you keep track of how many rounds and reps you complete within 15 minutes. 

Record this number, then aim to beat that number when you repeat this workout challenge later in the month.

After the workout move onto the Cool Down.

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

Tempo: as fast as you can
1. With a hip width stance, bend your elbows at a 90 degree angle in front of your body with your palms facing down.
2. Drive one knee up so your knee taps your hands.
3. Softly land the foot on the ground while immediately driving the opposite knee up to tap your other hand. 
4. Repeat as fast as you can for reps.

High Knee Taps (reps per side)

1. Start with your feet together, the take one step back and lower into a lunge position with your front knee bent at a 90 degree angle, and your back knee hovering just above the ground.
2. Reach your arms over your head and grab your wrist and lightly pull your arm across your body to the side of your front knee. 
3. Hold for a few seconds to feel the stretch, then press your front foot through the ground to come back up to standing.
4. Repeat.

Reverse Lunge Overhead Side Reach (reps per side)

Warm Up

Set your timer for 15 minutes and complete the workout as a circuit. 

Rest as little as possible between exercises, as the goal is to complete as many total reps as possible within the 15 minutes. 

Ensure you keep track of how many rounds and reps you complete within 15 minutes. 

Record this number, then aim to beat that number when you repeat this workout challenge later in the month.

Tempo: 1010
The Side To Side Squat is a lateral moving variation of the traditional bodyweight squat. This movement targets the legs as well as improves foot coordination, lateral movement, and balance. 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 place one foot beside the either, then move the other foot to the outside as you complete another squat.
5. Shift your feet back to the original spot and complete another squat.
6. Repeat for reps.

Side To Side Squat (6 reps/side)

Tempo: 1010
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head. 
2. Complete the push up by bending your elbows to lower your body to the ground, then press your hands through the ground to return to the starting position.
3. While staying in the push up position, move one hand beside the other hand, while doing the same with your feet, then immediately move the other hand and foot away so your hands and feet are once again shoulder width apart. 
4. Complete the push up.
5. Then move both your hand and feet to shift your body back to the starting position, then complete another push up.
6. Repeat for reps.

Side To Side Moving Push Up (6 reps/side)

Tempo: 1010
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: 1010
The Forearm Plank With Knee To Elbow Side Crunch is a challenging combo move that targets the abs, especially the obliques. To get started:
1. Get into a forearm plank position by planting your forearms and feet into the floor, and contracting your core and glutes to keep your body in a straight line from heels to head.
2. Next, open your hips up and drive one knee towards the outside of your elbow on the same side, then bring it back to the starting position.
3. Quickly repeat with the opposite side, focusing on keeping your back straight and your core contracted.
4. Continue alternating sides for reps.

Forearm Plank With Knee To Elbow Side Crunch (6 reps/side)

High Knee Taps (6 reps/side)

Circuit A

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

1. Lie down on your back on the floor, with your knees bent, feet planted into the floor, and your arms extended straight up into the air above your chest.
2. Ensuring your back is flat and your lower back is pressed into the floor, slowly move your extended arms over your head towards the floor. Your arms should be straight and close to the sides of your head.
3. Focus on lengthening your spine and reaching as far overhead as you can.
4. Hold this for up to 20 seconds.
5. Repeat.

Lying Overhead Shoulder Stretch

Tempo: 1212
1. Get down on the floor with your hands shoulder width apart and your knees hip width.
2. Slowly tilt your head down so it lowers between your arms while rounding your spine by raising your upper back towards the ceiling. That’s the cat position.
3. Now slowly lower your back while extending your neck forward and up by lifting your head and safely arching your lower back. Think about leading your belly button to the ground. That’s the cow position.
4. Repeat by slowly moving back and forth between the cat and cow position.

Cat Cow

Cool Down

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Jan 7: Are You Tough Enough - Gym & Home

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