Name: Playbook - Brad and Jess Gouthro - May 14: Multi Burn - Gym or Home
Uploaded: 2023-05-13T15:41:08.306Z
Duration: 60 min
Description: May 14: Multi Burn - Gym or Home

Follow the warm up first.

All exercises are 10 reps each (or 5 per side for those that are one-sided). Complete each circuit 3 times before moving onto the next circuit.

After the workout move onto 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

10 reps/leg
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 circuit A 3 times before moving onto the next circuit.

Tempo: 1010
1 push up + 2 mountain climbers per leg = 1 rep
1. Get into a push up position by placing your hands shoulder width apart, then bend your elbows to lower your chest to just a few inches off the floor, keeping your body straight as a board.
2. Press the floor away from you to get back to the top of the push up.
Immediately complete 4 mountain climbers (2 per side) by driving one knee toward 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.

Push Up With Mountain Climber

Tempo: 20X0
1. With a shoulder width stance, hold the dumbbells down by your sides with a palms facing in grip.
2. Bend at your hips, then your knees to lower your body towards the floor, maintaining a flat back.
3. Press your feet through the floor to rise back up onto your toes as you thrust your hips forward, and rotate your wrists so the dumbbells are now facing your body and bending your elbows to raise the dumbbells up your body into a dumbbell upright row.
4. Ensure you keep the dumbbells close to the body and your elbows higher than your wrists.
5. Under control, slowly lower the dumbbell to reverse the movement.

Dumbbell Squat With High Pull

Tempo: 2010
1. With your feet hip-width apart, hold a pair of dumbbells with a neutral, palms facing in grip by your sides.
2. Complete the dumbbell squat by bending your hips and then your knees, as if you were going sitting in a chair, while keeping your chest up and back flat.
3. Once your thighs are parallel to the floor, press your feet through the floor to stand back up while bending your elbows to hammer curl the dumbbells up to your shoulders, using a neutral, palms facing in grip.
4. Once you reach the standing position, press the dumbbells over your head, maintaining the palms facing in grip, to complete the shoulder press.
5. Reverse the movement to lower the dumbbells back to your sides.
6. That’s one rep.
7. Repeat.

Dumbbell Squat Curl And Press

Tempo: 2010

1. While holding one dumbbell with a palms facing in grip, get into a stationary forward lunge stance with your back leg being on the same side as the arm holding the dumbbell. 
2. Bend at the waist and place your free hand on your front knee.  
3. Bend your elbow, keeping the dumbbell close to your side as you row the dumbbell up to your ribs.
4. Under control, reverse the movement to lower the dumbbell back to the starting position.
5. Complete all the reps on one side, then switch sides and repeat with the opposite arm.

Dumbbell Stationary Lunge With Single Arm Row (5/arm)

Circuit A

5 reps per leg
Tempo: 2020
1. While standing, hold a pair of dumbbells by your shoulders with a palms facing out grip.
2. Keeping your core contracted, take one step backwards with one leg and make the descent into the lunge. 
3. Your front thigh should be parallel to the ground and you back knee should be at a 90 degree angle hovering just above the floor, with your upper body upright and perpendicular to the ground.
4. While you’re in the lunge position, immediately press the dumbbells over your head, then lower them back to your shoulders and stand back up.
5. Complete another reverse lunge with the opposite leg and continue alternating sides for reps.

Dumbbell Reverse Lunge With Shoulder Press (5/side)

Tempo: 2011
1. Hold both ends of a dumbbell horizontally, with your arms extended straight out in front of your chest. 
2. Take one step forward and lower into a lunge position with your front knee bent at a 90 degree angle, and your back knee hovering just above the ground.
3. Rotate your torso and the dumbbell towards the side of your front knee, then come back to center.  
4. Press your front foot through the ground to come back up to standing and repeat the lunge and rotation with the opposite leg.
5. Repeat for reps.

Dumbbell Walking Lunge With Rotation (5/side)

Tempo: 2010
1. Stand with a shoulder width stance, toes slightly angled out, and grasp one dumbbell vertically by holding it with both hands at one end.
2. With the dumbbell at chest level, lower your body by pushing your hips back and bending your knees until your thighs are parallel or lower to the ground.
3. At the bottom of the squat, press the dumbbell out in front of your with straight arms that are parallel to the ground.
4. Bring the dumbbell back to your chest and push your feet through the ground to rise back to standing.
5. Repeat.

Dumbbell Goblet Squat With Pulse

Tempo: 1011
1. Get into a push up position by placing your hands shoulder width apart, then bend your elbows to lower your chest to just a few inches off the floor, keeping your body straight as a board.
2. Press the floor away from you to get back to the top of the push up.
Immediately drive one knee toward your elbow on the same side, then reverse it back to the starting position. 
3. Repeat with your other leg. 
4. Alternate back and forth maintaining good form.

Push Up With Knee To Elbow Crunch (5/side)

Circuit B

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.

May 14: Multi Burn - Gym or Home

More workouts from Brad and Jess Gouthro