Name: Playbook - Brad and Jess Gouthro - Oct 22: Dynamite - Gym & Home
Uploaded: 2023-10-21T14:49:28.742Z
Duration: 40 min
Description: Oct 22: Dynamite - Gym & Home

Follow the warm up first. 

Before starting, set up your workout station so you have all the equipment you need to complete the circuit.

Then complete each exercise in circuit format resting 10 seconds between each exercise. 

At the end of the circuit, rest 2 minutes, then repeat up to a total of 5 circuits, depending on your fitness level, as indicated below the workout.

After the workout, move onto the cool down.

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

1. While standing, mimic the movements that you would make if you were jogging, but stay in one place.
2. Bend your knees and quickly raise one foot off the ground then land on the opposite foot as your pump your arms.
3. Continue alternating feet for the desired amount of reps or time.

Jog In Place

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 (15 reps/leg)

1. Start with your feet together, the take one step back 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.
2. Reach your arms over your head and grab your wrist and lightly pull your arm across your body to the side of your front knee. 
3. Hold for a few seconds to feel the stretch, then press your front foot through the ground to come back up to standing.
4. Repeat.

Reverse Lunge Overhead Side Reach (6 reps/side)

Warm Up

BEGINNER: 3 sets 
INTERMEDIATE: 4 sets 
ADVANCED: 5 sets

Before starting, set up your workout station so you have all the equipment you need to complete the circuit.

Then complete each exercise in circuit format resting 10 seconds between each exercise. 

At the end of the circuit, rest 2 minutes, then repeat up to a total of 5 circuits, depending on your fitness level, as indicated below the 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

1. Get into a forearm plank position with your elbows directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. With a quick hop, spread your feet wider apart, land, then immediately hop back to the beginning position, keeping your core contracted and firm.
3. Repeat for reps.

Forearm Plank Jack

Tempo: 10X0
1. With your feet slightly wider than hip-width, grab the kettlebell by the handles with both hands.
2. Hinge at the hips, keeping your back flat, then thrust forward with your hips, squeezing your glutes hard as the kettlebell swings up and forward to approximately shoulder height with your arms extended.
3. As the Kettlebell comes back down, push your hips back and maintain a flat back as the kettlebell swings safely between your legs.
4. Repeat.

Kettlebell Swing

Tempo: 10X0
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Jump Lunges

Tempo: 3011
1. Get in a slightly wider than shoulder width stance and hold a kettlebell against your chest, with both hands by the horns.
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.

Kettlebell Goblet Squat

Fat Blaster Circuit

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 (15 sec/side)

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 (15 sec/side)

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 (15 sec/side)

1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage (15 sec/side)

1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage (15 sec/side)

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.

Oct 22: Dynamite - Gym & Home

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