Name: Playbook - Brad and Jess Gouthro - June 22: Bye Bye Belly Fat - Gym or Home
Uploaded: 2023-06-23T00:52:02.723Z
Duration: 30 min
Description: June 22: Bye Bye Belly Fat - Gym or Home

Complete the warm up first. Complete all the exercises as one circuit. For example, complete the first exercise, then immediately move on to the next exercise, etc. Keep rest periods between exercises within the circuit to a minimum. After completing the final exercise of the circuit, rest 25 seconds, then repeat the circuit. 

BEGINNER: 2 sets of each exercise
INTERMEDIATE: 3 sets of each exercise
ADVANCED: 4 sets of each exercise

Finish the workout with the cool down.

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

- sit on the ground & loop the band around your feet
- grab the band with both hands & pull towards your ribs
- flex your back muscles

Seated Band Row

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 (8/leg)

Warm Up

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

Tempo: 1010

1. Place your hands behind your head and interlock your fingers. 
2. Keeping your chest up, lunge forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take another step forward with your other leg and continue alternating sides while walking forward. 
5. Repeat for reps.

Walking Prisoner Lunge (12/leg)

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

1. Get into a traditional pushup position, then bend your elbows and and plant your forearms into the floor by shifting your weight from your hands to your forearms.
2. Once you’re in the forearm plank position, your body should be in a straight line from your feet to your head.
3. If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach, as well as contracting your glutes, quads, hamstrings, and pressing your forearms into the ground to turn your body into a straight line like a board.
4. Hold this movement in for the desired time.
5. If you can’t reach your desired time, do it in intervals, plank for 10 seconds, rest for 5 seconds, etc until you hit your time goal.

Forearm Plank

- sit on the floor with legs extended out in front of you
- Grip the band with both hands
- Raise arms directly over head
- Pull the band apart & down at the same time until hands reach shoulders & arms form a W shape 
- flex your back 
- return to the top & repeat

Seated Resistance Band Pull Down

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. 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.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

Tempo: 2011
1. Set up the barbell so it reaches hip height.
2. Lie down underneath the barbell with your heels on the ground and grab the barbell with an overhand grip, 1-2 inches outside of shoulder width.
3. Focus on keeping your entire body, from head to toe, in a straight line, while you look up at the ceiling.
4. Initiate the movement by contracting your back muscles, pulling your shoulder blades back and together, and pulling your chest to the bar.
5. Slowly lower yourself back down until your arms are straight, maintaining your body in a straight line, and repeat.

Inverted Row

Tempo: X0X0
1. Get in push up 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 (20/leg)

Tempo: 2020
1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet. 
4. Repeat.

Hand Walkout

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

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.

June 22: Bye Bye Belly Fat - Gym or Home

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