Name: Playbook - Brad and Jess Gouthro - March 11: The 300 Reps Glute Challenge - Gym Or Home
Uploaded: 2023-03-10T23:27:38.438Z
Duration: 45 min
Description: March 11: The 300 Reps Glute Challenge - Gym Or Home

Follow the warm up first. This is a timed challenge workout, so be sure to clock in after the warm up before starting the circuits. 

Choose a weight you can use for all exercises without setting it down. You’ll do 3 sets of the circuit of 10 exercises. 

Keep your rest breaks to a minimum but do take rest if your form starts to get sloppy. Good form is more important than a fast time. Concentrate on engaging your glutes and executing precise reps. 

After finishing the 10 exercises, repeat the circuit 2 more times to add up to a total of 300 reps. Record the time it took you to complete all 3 circuits and save it for next time you complete this workout again. 

Share your score with us in the workout review.  

Finish with the cool down.

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

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Tempo: 2121
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
1. While standing, place your hands at chest level and hold onto a sturdy object for balance.
2. With your chest up and looking straight ahead, swing one leg out to the side away from the body as high as you can, then reverse the swing back down and across of your stationary leg.
3. Complete all the reps with one leg, then switch legs and repeat.

Standing Side To Side Leg Swing (10/leg)

Warm Up

Complete all the exercises in circuit format.

Tempo: 3010
1. Stand with a slightly wider than hip width stance and with a neutral, palms facing in grip, hold a dumbbell in each arm down by your sides.
2. Begin the movement by bending at the hips, then your knees, as you lower your body until your thighs are parallel to the floor. Ensure your chest is up and maintain a natural arch in your lower back.
3. Once your thighs are parallel, press your feet through the ground to rise back up to standing.
4. Repeat.

Dumbbell Squat

Tempo: 2010
1. While standing with your feet hip width apart, hold a dumbbell in each hand down by your sides, with your palms facing in. 
2. Perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee hovers just above the floor with your knee bent at a 90 degree angle. 
3. Ensure you are keeping your upper torso straight and upright.
4. Press your feet through the ground to bring your back foot back up to standing. 
5. Alternate legs and continue for reps.

Alternating Dumbbell Reverse Lunge (5/leg)

Tempo: 2010
1. Stand with a shoulder width stance with a pair of dumbbells on the floor.
2. To pick up the dumbbells, start by bending at your hips, followed by bending your knees. Grab the dumbbells with an overhand grip, arms straight, and focus on keeping the natural arch in your lower back throughout the movement.
3. Press your feet through the ground to stand up, pull your torso back, and thrust your hips forward to really contract your glutes.
4. Lower the dumbbells to the ground and repeat.

Dumbbell Deadlift

Tempo: 1010
1. While standing, hold a pair of dumbbells by your sides with a palms facing in grip.
2. Keeping your chest up, take one large step laterally to the side and lunge with your lead leg as you lower the dumbbells on both sides of your foot.
3. Ensure you keep your chest up and back flat. 
4. Press your feet through the floor and rise back to standing.
5. Next, complete another lateral lunge with the opposite leg.
6. Continue alternating for reps.

Alternating Dumbbell Lateral Lunge (5/leg)

Tempo: 2010
1. While standing, hold a pair of dumbbells with a palms facing in grip by your side, with your feet together.
2. Begin the squat by bending at the hips, then your knees, as you lower your body until your thighs are as close to parallel to the floor as your mobility allows. 
3. Ensure your chest is up and maintain a natural arch in your lower back during the squat.
4. Press your feet through the ground to rise back up to standing and contract your glutes.
5. Repeat for reps.

Dumbbell Squat With Narrow Stance

Tempo: 1010
1. With a shoulder width stance, hold two dumbbells at your sides with a palms in grip.
2. Ensure your shoulders are pulled back, chest up, and core is engaged throughout the entire movement.
3. Take one step forward with one leg, then bend your knees to lower your body towards the ground until your front thigh is parallel to the ground and your back knee is just 1 inch above the ground.
4. Ensure your front shin is also perpendicular to the ground. Do not allow your front knee to lean past your toes.
5. Press your feet through the ground to push back to standing, then repeat with the other leg. Repeat.

Alternating Dumbbell Forward Lunge (5/side)

Tempo: 2010
1. Spread your legs wide like a sumo wrestler, with your toes pointing outward. 
2. Grasp the end of one dumbbell in front of your body.
3. Then with your core contracted, lower your body into a squat by bending at the hips, pushing your butt back, then bending your knees, until your thighs reach parallel to the ground or deeper depending on your mobility.   
4. Press your feet through the floor to create as much tension in the legs as possible, then rise back up to standing.
5. Repeat for reps.

Dumbbell Sumo Squat

Tempo: 2010
1. While standing, hold a pair of dumbbells with a palms facing in grip by your sides.
2. With your feet hip width apart, with one leg, take a big and wide step back across your midline and behind your opposite leg to get into a lunge position. 
3. Make your step far enough that you feel a stretch across your glutes. 
4. Lower into the lunge, with your torso upright and core contracted, until your back knee is just above the floor.
5. Then drive your front foot through the floor to get back into the starting position. 
6. Repeat for reps.

Alternating Dumbbell Drop Lunge (5/leg)

Tempo: 2010
1. Get in a slightly wider than shoulder width stance and hold a dumbbell vertically against your chest, using both hands to grasp the top portion of the weight.
2. Push your hips back, bend your knees, and lower your body as low as you can go while maintaining a natural arch in the back.
3. Pause, then push your feet through the ground to rise back to standing.
4. Repeat.

Dumbbell Goblet Squat

Tempo: 1010
1. While holding a pair of dumbbells with a palms facing in grip, step 2-3 feet forward with one foot to get into a lunge position. 
2. Keep your chest up so your upper body remains perpendicular to the ground throughout the movement. 
3. Lower your back knee until it’s 1-2 inches above the ground or until your front thigh becomes parallel to the ground.
4. Then press your feet through the ground to go back to the starting position then immediately lower into another lunge, keeping the tension on the leg during the pulse. 
5. Repeat reps on one leg, then switch sides and repeat.

Dumbbell Lunge Pulse (5/leg)

Circuit A

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

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage (20 sec/leg)

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Hamstring Massage (20 sec/leg)

1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage (20 sec/leg)

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

March 11: The 300 Reps Glute Challenge - Gym Or Home

More workouts from Brad and Jess Gouthro