Name: Playbook - Brad and Jess Gouthro - June 29: HIIT Gainz - Home
Uploaded: 2023-06-29T15:21:35.260Z
Duration: 15 min
Description: June 29: HIIT Gainz - Home

Complete the stretching routine as your warm up BEFORE the following treadmill HIIT workout.

This is a really quick session. Only about 7 mins of actual on the clock work time. But maybe 15 min total with warm up & cool down

Stay focused on giving your 100% effort on those 10 sec energy bursts. Higher intensity will yield greater results. 

Finish 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

Warm Up

Superset these 2 exercises on the clock for 10 sec work 20 sec rest.

Tempo: 10X0
1. With your feet shoulder width apart, drive your hips back to generate power, followed by bending your knees, and explode up by jumping as high as you can.
2. It’s very important to cushion your joints by landing softly.
3. To do this, as you land, you immediately repeat the same steps to start the lowering of the jump phase. Hips drive back, knees bend, and repeat.

Jump Cardio

Speed Skaters

Superset A

1. Start with one foot on top of a step, then quickly alternate feet back and forth, tapping the step every time.
2. Keep your core tight, stay on the balls of your feet the entire time, and drive your arms forward and backward like an athlete. This will build more speed and train your feet to move faster.
3. Remember, the goal is quick feet, so you’re just tapping the step, you’re not actually stepping up on it.
4. Keep alternating feet until you reach your desired time or reps.

Fast Feet Step Toe Taps

- Start in a lunge
- jump to switch sides 
- focus on soft landing’s & powerful jumps

Jump Lunges

Superset B

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 29: HIIT Gainz - Home

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