Name: Playbook - Brad and Jess Gouthro - June 14: Sprint To The HIIT Gainz - Gym
Uploaded: 2023-06-13T15:30:02.769Z
Duration: 30 min
Description: June 14: Sprint To The HIIT Gainz - Gym

Complete the stretching routine as your warm up BEFORE the following treadmill HIIT workout. Adjust your speeds according to how you feel. Also keep track of what speeds and inclines you used so you can increase the intensity over the month. Finish with the cool down.

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

Rowing Machine

Tempo: 2020
1. While standing, hold a pair of dumbbells with an overhand grip in front of your thighs.
2. Pull the dumbbells up by bending your elbows and keeping the weight close to your body until your upper arms are parallel to the ground.
3. Rotate your forearms so they’re now upward without moving your elbows and keeping your upper arms parallel to the ground. Your palms should now be facing forward.
4. Press the dumbbells up by extending your arms directly over your shoulders.
5. Under control, reverse the movement and repeat.

Standing Dumbbell Cuban Press

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

Warm Up

Adjust your speeds according to how you feel. Also keep track of what speeds and inclines you used so you can increase the intensity over the month. 

Adjust the resistance level based on: 
👉 Fast Walk: 5/10 perceived effort
👉 Jog: 7/10 perceived effort
👉 Sprint: 9/10 perceived effort

Treadmill Warm Up (0.0 Incline)

Treadmill Jog (1.0 Incline)

Treadmill Sprint (4.0 Incline)

Treadmill Sprint (5.0 Incline)

Treadmill Fast Walk (0.0 Incline)

Treadmill Sprint (6.0 Incline)

Treadmill Sprint (7.0 Incline)

Treadmill HIIT Sprint Intervals

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 (60 sec/leg)

1. Lie on your back with your knees bent, feet planted into the floor, with your arms extended at your sides.
2. Bring your knees towards your chest and place your hands just behind your knees.
3. Keeping your back flat on the floor throughout the stretch, pull your knees towards your chest and hold.

Lying Lower Back Stretch

Cool Down

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June 14: Sprint To The HIIT Gainz - Gym

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