Name: Playbook - Brad and Jess Gouthro - Sept 5: Body Sizzle - Gym And Home
Uploaded: 2023-09-04T20:59:22.049Z
Duration: 45 min
Description: Sept 5: Body Sizzle - 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. Get in push up position, with your hands directly below your shoulders, legs straight, and abs turned on.
2. As you lower into the push up, bring one knee to the outside of your elbow on the same side.
3. As you push yourself back to the top of the push up, straighten your leg and repeat the same movement with the other side.
4. That’s one rep.

Spiderman Push Up (reps/side)

Tempo: 2011
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. Raise one leg, then press your hands through the ground as you pike your hips up into the air with your raised leg extended and in alignment from your heels to your head.
3. Hold for a brief moment, then lower your leg back to the ground.
4. Repeat all the reps with one side, then switch legs and repeat.

Single Leg Straight Arm Plank Pike (reps/side)

Tempo: 2011
1. Lie down on the floor with your legs straight and arms extended over the top of your head.
2. To initiate the movement, contract your abs to lift your upper body off the floor, while bringing your legs up in the air.
3. Rather than reaching for your toes at the top of the movement, keep your arms extended over the top of your head. 
4. Hold for a brief moment to feel the contraction, then under control reverse the movement so your legs and arms are fully extended on the ground. 
5. Repeat for reps.

V-Up With Arms Overhead

Tri-Set A

Tempo: as fast as possible
1. With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping the opposite arm and elbow forward, similar to if your were sprinting. 
2. Softly land the foot on the ground while immediately driving the opposite knee up with your opposite arm driving forward. 
3. Repeat as fast as you can for reps.

CARDIO BOOST: High Knee Sprints

Complete exercises in Tri-Set B in circuit format. 

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

Tempo: 3030
1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a straight arm plank position, complete a tricep push up, with your elbows tucked, and bending your elbows to slowly lower yourself to just an inch off the ground.
4. Then push your hands through the ground to get back to the top of the push up, then walk your hands back towards your feet. 
5. Repeat.

Hand Walkout With Tricep Push Up

Tempo: 1010
1. Sit on a bench, with your core tight, chest upright, maintaining a natural arch in your lower back, while extending your arms straight out in front of you, parallel to the ground, at shoulder height.
2. Straighten one of your legs and raise it off the ground.
3. Rather than leaning forward to get up, press your foot firmly through the ground, while bringing your hips forward until you are standing on one foot.
4. Slowly sit down and repeat.

Single Leg Get Up (reps/side)

Tempo: 10X0
1. With a just outside hip width stance, lower down into a squat by first bending at the hips then bending your knees, until your knees are bent at approximately a 90 degree angle.
2. Then press your feet through the floor and hop up quickly, tap your feet side by side, then immediately hop again landing your feet just outside hip width distance and complete another squat.
3. Repeat for reps.

Pop Squat

Tri-Set B

Tempo: 1010

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet ust outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Immediately return back to the starting position and complete one more jumping jack.
4. After your second jumping jack, immediately 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.
5. Jump back with both feet to get into a standard push up position with your arms extended then immediately jump both feet back in and stand up.
6. Complete another 2 jumping jacks and repeat.

CARDIO BOOST: Double Jack Burpee

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 5: Body Sizzle - 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 5: Body Sizzle - Gym And Home

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