Name: Playbook - Brad and Jess Gouthro - Sept 26: Body Sculpt - Gym And Home
Uploaded: 2023-09-25T14:03:04.678Z
Duration: 45 min
Description: Sept 26: Body Sculpt - 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: 1010
1. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
2. Press through the ground with your feet, then lift yourself back up to starting position.
3. Take a step forward with your other leg and continue alternating sides while walking forward. 
4. Repeat for reps.

Walking Lunge (6 reps/leg)

Tempo: 10X0
1. Stand with feet together and take a big step back and lunge down as you lean forward and lower until your back knee is a few inches off the ground as you move your chest towards your front knee.
2. Touch the ground with your fingers by your opposite foot.
3. Press your feet through the ground to get back to standing and immediately drive the knee of your back leg up while the opposite arm drives forward as if you were sprinting. The opposite arm drives back.
4. Repeat for reps on one side, then switch sides and repeat.

Sprinter Lunge (6 reps/leg)

Tempo: 10X0

1. While standing with your feet shoulder width apart, bend your hips and knees as you lower into a ¼ squat in preparation for the jump.
2. Extend your hips forward and press your feet through the ground as you jump in the air and initiate the 180 degree turn with your lower body.
3. Keep your knees soft as your cushion the landing, then immediately jump and turn again in the opposite direction.
4. Repeat for reps.

180 Squat Jump And Turn

Tri-Set A

Tempo: 1110
1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
3. Jump back with both feet as you lower your full body to lie belly down on the floor.
4. Jump both feet back in and stand back up.
5. Repeat.

CARDIO BOOST: Belly Down Burpee

Complete exercises in Tri-Set B in circuit format. 

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

Tempo: 1010
1. With a hip width stance, extend one arm out in front of your body while simultaneously kicking the opposite leg up to touch your hand. 
2. Reverse the movement by placing your foot back on the ground, then repeat with the other leg.
3. Repeat for reps.

Alternating Soldier Kicks (6 reps/leg)

Tempo: as fast as you can
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. 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.

Straight Arm Plank Jack

Tempo: 1010
1. Lie down belly down on the ground with your arms extended over your head.
2. Raise your legs and your upper torso off the ground, contract your core, then under control, mimic the movement with your arms and legs as if you were making a snow angel.
3. Keep your legs and upper torso off the ground to keep your back and glute muscles contracted throughout the exercise.
4. Repeat for reps.

Belly Down Snow Angel

Tri-Set B

1. Hold the ends of the jump rope in each hand.
2. With your feet shoulder width apart, slightly bend your knees, and raise one knee high while the rope goes under your foot.
3. On the next revolution of the rope, raise the other knee as if you were running in place.
4. Repeat.

CARDIO BOOST: High Knees Jump Rope

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 26: Body Sculpt - 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 26: Body Sculpt - Gym And Home

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