Name: Playbook - Brad and Jess Gouthro - Sept 14: Body Beast - Gym And Home
Uploaded: 2023-09-13T16:39:09.293Z
Duration: 45 min
Description: Sept 14: Body Beast - Gym And Home

Follow the warm up first. 

Complete exercises in Tri-Set A in circuit format. 

Once you finish 3 rounds, complete the cardio boost exercise then move on to Tri-Set B. 

Finish 3 rounds of Tri-set B. Once you finish 3 rounds, complete the cardio boost exercise

After the workout move onto the cool down.

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

Tempo: as fast as you can with good form

1. Get into a push up position with your hands directly below your shoulders and your legs straight behind you.
2. Keep your abs contracted and back flat while quickly driving one knee toward your opposite elbow, then reverse it back to the starting position. 
3. Repeat but this time drive your other knee to your opposite elbow.  
4. Alternate back and forth as fast as you can maintaining good form.
5. Repeat for reps.

Cross Knee Mountain Climber (reps/side)

Dynamic Warm Up Flow (reps/side)

Warm Up

Complete exercises in Tri-Set A in circuit format. 

Once you finish 3 rounds, complete the cardio boost exercise.

Tempo: 10X0
1. While standing, lunge back with one leg, by stepping back and bending your front leg. 
2. Once your back knee is close to the ground, explode up by pressing the front foot through the floor and hopping up as you drive your back knee up into the air, while pumping your arms.
3. Land on your front foot, then immediately complete another rep.
4. Finish all the reps on one side, then switch legs and repeat.

Lunge Hop (6 reps/leg)

Tempo: 3010
1. With a shoulder width stance begin the squat by extending your arms in front of your body, then bending at the hips and descending back and down. 
2. Try to squat as deep as your current mobility allows.
3. The goal is to get your hips to drop below your knees while keeping the natural arch in your back.
4. Focus on keeping the entire bottom of your foot, especially your heels, in contact with the floor at all times with your knees in line with your toes.
5. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the squat. 
6. Repeat.

Deep Bodyweight Squat

Tempo: 2010
1. Get in the standard push up position, but this time rather than having your hands shoulder width apart, place them closer together so your arms are tucked right to your sides.
2. While keeping your body in a straight line from head to toe, with your elbows tucked, bend your elbows to lower yourself to just an inch off the ground.
3. Push your hands through the ground to get back to the top of the push up.
4. Repeat.

Tricep Push Up

Tri-Set A

Tempo: 10X0
1. Get into a traditional forearm plank position by planting your forearms and feet into the floor, and contracting your core and glutes to keep your body in a straight line from heels to head.
2. Next, drive one knee towards the elbow on the same side, then bring it back to the starting position.
3. Quickly repeat with the opposite side, focusing on keeping your back straight and your core contracted.
4. Continue alternating sides.

CARDIO BOOST: Forearm Plank Mountain Climber

Complete exercises in Tri-Set B in circuit format. 

Once you finish 3 rounds, complete the cardio boost exercise.

10 reps/side
1. Get in an athletic stance with your knees slightly bent and hips pushed back.
2. Explosively push off with one of your legs and hop to your other leg while swinging your arms as if you were a speed skater.
3. Stick the landing, pause, and without touching that foot to the ground, explosively push off with your planted foot to hop back to your other leg.
4. Repeat bounding back and forth for a set time or rep count.

Speed Skater (6 reps/leg)

1. Start with your feet hip width apart and your arms extended out to the sides at shoulder level.
2. Hop to spread your feet wide while clapping your hands with extended arms in front of your chest.
3. Immediately return to the beginning position and repeat for reps.
4. If you have difficulty with the coordination, an easier modification is spreading your legs and arms at the same time.

Seal Jacks

Tempo: 1111
1. Get into a straight arm plank position with your hands directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
2. Under control, place one forearm on the ground followed by the other, focusing on keeping your hips square to the ground and your back flat. If you placed a glass of water on your back, it shouldn’t spill during the transition.
3. Move from the forearm plank back to the straight arm plank and repeat.

Straight Arm Plank To Forearm Plank

Tri-Set B

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.

CARDIO BOOST: Jump Lunges (8 reps/leg)

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

1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose (reps/side)

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

Seated Forward Bend

Cool Down

Sept 14: Body Beast - Gym And 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

Sept 14: Body Beast - Gym And Home

More workouts from Brad and Jess Gouthro