Name: Playbook - Brad and Jess Gouthro - Day 16: Femme Power 🟡
Uploaded: 2023-03-01T00:05:32.433Z
Duration: 45 min
Description: Day 16: Femme Power 🟡

Monique

Circuit workout 🟡
   • You’ll have 2 different circuits to follow with a Burn Set in between.

Follow the 3 exercises as a circuit, resting only 20 sec or less between exercises & up to 30 sec between rounds

- stand with feet together and hands on hips
- sweep one leg back and up, leaning forward but without rounding your back 
- drop into a lunge the step back together 
- alternate sides
- Do half the reps PER SIDE

Sweep Back Drop Lunge

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide grip push up

- Hold the Db with both hands
- sit up and flex your core
- roll back down with control

Db Sit Up

Circuit A

Follow as a circuit. 
Minimal rest between exercises

- Stand with feet together 
- Lift one knee then take a huge step to the side & drop into a low side lunge 
- Rise back up to standing & repeat on the other side
- Alternate directions

Side Drop Lunge

Hold one dumbbell with both hands.
Lay on the edge of a bench with only your shoulders & head supported
Lower the dumbbell over head then engage your late to lift it back up over chest

Dumbbell Pullover

- Stand tall with an athletic stance & core tight
- Keep a slight bend at the elbows
- Raise your arms out to your sides until you reach shoulder height 
- palms remain face down throughout the movement 
- Lower with control and repeat immediately without resting between reps

DB Lateral raises

Circuit B

Day 16: Femme Power 🟡

Natalie

Jenny

I’ve been in the team workouts and missing you, Jess. Excellent sweaty return over here. 🙏🏽

Day 1: Boss Chika 🟡

Sarah

Tatiana

Day 2: Lean & Fierce 🔻

Day 3: Active Rest Day

Day 4: Totally Toned 🔷

Day 5: Active Rest

Michele

Day 6: Super Fantastic 💞

Day 7: Total Rest

Day 8: Girls Run The World 🟡

Day 9: Active Rest

Great challenge - failed on the 2,3 and 4 th rounds of kneeling dumbbell press. About 8-9 reps w 11 lbs. I did two rounds of fat finisher. Sweating

Day 10: Total Babe 🔻

Loved this workout! It targets Abs, booty, arms with the most unique exercises! Where does she get these moves ??!!

Carla

Good and sweaty
Failed in 4th round of diamonds (my arms are my biggest trouble zone)

Day 11: She Can Do It 🔷

Day 12: Total Rest

Today was a day where I really did NOT feel like doing anything… but I did it and it was amazing! 
Perfect workout - 2 exercises per set, a little cardio session in between. Just makes you feel good, even if you were not motivated at all 🔥

Vanessa

Day 13: Elevated 💞

Day 14: Active Rest & Meal Prep

Day 15: Active Rest

Day 17: Strong 🔻

Day 18: Total Rest

Definitely the hardest one so far 🥲❤️

Powerful sweat sesh! Def felt my heart on this one (cardio made it hard-y-O!). Great workout, thanks 🙏🏽

Day 19: Amazing Workout 🔷

Day 20: Active Rest

This one was well placed after yesterday! Felt nice and light but still cardio and sweaty plus like the abs work.

Day 21: Lucky 8’s 💞

Great! I love that you do it at home or at the gym!

Giorgianna

Day 22: Divine Female 🟡

Day 23: Total Rest

Day 24: Build Each Other Up 🔻

Day 25: Active Rest

Day 26: Active Rest

Day 27: Empower 🔷

Day 28: On a Mission 💞

Day 29: Total Rest

So far the best “core focused- full body workout” ❤️ even after one hell of a week - and no motivation - I still did it and I’m so proud of myself 🎉 thank you Brad and Jess for that program ✨

Day 16: Femme Power 🟡

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