Name: Playbook - Brad and Jess Gouthro - Day 19: Amazing Workout 🔷
Uploaded: 2023-03-01T00:05:32.526Z
Duration: 45 min
Description: Day 19: Amazing Workout 🔷

Definitely the hardest one so far 🥲❤️

Vanessa

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

Monique

Complex style workout 🔷
   • Complete all exercises in the complex back to back without setting the weights down

Choose one weight for all 4 exercises. Do not set the weights down between exercises. Keep it moving!

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- Begin in push up position with dumbbell in each hand
- Lower body down towards the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

DB push up + renegade row

- Hold the DBs by your sides 
- Step back and diagonally across your midline, like a Curtsey, paying careful attention to keeping your front knee solid with knee in line with toes. 
- Feel a stretch in your Glute then stand back up & repeat on the other side. 
- Alternate sides

Dumbbell Curtsey Lunge

- Stand in a wide stance with toes pointing out
- Hold dumbbells between your legs in front of you
- Lower into a deep wide squat
- Stand up to full extension and flex

DB sumo squat

Complex A

Follow all 4 moves without any weights. No rest between exercises

- Lying flat on the ground on your back, extend legs long
- Press your hands into the ground by your sides to help stabilize 
-Lift straight legs up and toward your body until legs are parallel with the ground 
- Control the lowering & repeat
- exhale with each lift

Lying Leg Lifts

- sit down on the ground 
- extend arms & legs
- sit up and raise your legs up to form the shape of a V 
- lower with control

V-Ups

- Run in place with high knees 
- Increase speed as you feel comfortable

High knees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Keep your core tight & shoulders stable
- Increase speed as you feel comfortable

Mountain climbers

Complex B

Day 19: Amazing Workout 🔷

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 🔥

Day 13: Elevated 💞

Day 14: Active Rest & Meal Prep

Day 15: Active Rest

Day 16: Femme Power 🟡

Day 17: Strong 🔻

Day 18: Total Rest

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 19: Amazing Workout 🔷

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