Name: Playbook - Brad and Jess Gouthro - June 26: Chub Be Gone HIIT - Gym or Home
Uploaded: 2023-06-26T14:23:09.763Z
Duration: 30 min
Description: June 26: Chub Be Gone HIIT - Gym or Home

Complete the warm up first. Complete all the exercises as one timed circuit. For example, complete the first exercise, take a break for the indicated rest period, then immediately move on to the second exercise, etc. 

NOTE: this is written based on intermediate level, but can choose to Repeat the circuit for the indicated number of times below, based on your fitness level.
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

Complete all exercises as a circuit.

Set your timer for intervals of 40:20 (40 sec work, with 20 sec rest)

- Squat down to 90 degrees 
- Jump up & land back in a Squat

Squat Jumps

Tempo: as fast as you can with proper form

1. Place one foot on a stable step, box, or bench with your other foot on the floor.
2. While keeping your upper body upright, press your foot through the step to explode yourself up in the air.
3. Land softly with the opposite foot on the step and repeat.
4. Continue alternating legs for reps.

Alternating Step Up Hop

Tempo: 1010
1. Get into a traditional push up position by placing your hands slightly wider than shoulder width on a bench, box, or step and extend your legs straight back, maintaining a strong core and flat back.
2. Lower your chest towards the bench by bending your elbows.
3. As your chest reaches just above the bench, press your hands through the bench to push your body back to the starting position.
4. Repeat.

Incline Push Up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Keep your core tight & shoulders stable
- Increase speed as you feel comfortable

Mountain climbers

- like a jumping Jack but with arms at chest height

seal jack

Tempo: 10X0

1. Stand with a hip width stance, knees slightly bent, and swing both arms back as you hinge at the hips then swing your arms forward as your jump straight up into the air while bringing your knees up as high as you can.
2. Tap your knees with your hands, then land softly with slightly bent knees.
3. Keep your elbows bent and arms in front of you as you continue tucking your knees up high with every jump.
4. Repeat for reps.

Tuck Jump

- Start in a lunge
- jump to switch sides
- continue jumping to alternate sides

split jump lunges

Speed jump rope

Chub Be Gone 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 (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

June 26: Chub Be Gone HIIT - Gym or 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

June 26: Chub Be Gone HIIT - Gym or Home

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