Name: Playbook - Brad and Jess Gouthro - Day 21: Lucky 8’s 💞
Uploaded: 2023-03-01T00:05:32.557Z
Duration: 45 min
Description: Day 21: Lucky 8’s 💞

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

Monique

Take your mid-way progress pics today. You’ve been working hard for 3 weeks now, no doubt your body is starting to change. Share with me or post in our TeamLiveLean members FB group

Supersets workout 💞
   • follow the exercise pairs with minimal rest between. Enjoy the burn set & finish with the cool down

- Set your front facing phone camera up against a window with good natural light
- step back so you can see your full body
- stand front facing for 2 seconds 
- turn to side facing for 2 seconds
- turn to back facing for 2 seconds
- turn back to front & give a flex 💪🏻 
- screenshot each pose & compare to other pics with the same poses to see your progress 
- share with me! Email your progress to Jessica@liveleantv.com

Progress Pics

Follow the two exercises as a pair, with little to no rest between them

- Start in plank position 
- lift one knee up towards your chest & crunch your abs
- return to plank then do the same with the opposite leg
- continue alternating sides
- Do half the reps PER SIDE

Plank knee under crunches

- 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

Superset A

Follow these 2 exercises for 3 rounds with no rest between exercises & about 30 sec of rest 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

- Thumb and pointer finger touching (diamond shape) with your hands 
- Body in a straight plank
- Bend at the elbows to lower your chest down to your hands 
- Keep you core engaged and legs & butt tight 
- Push your palms into the ground to lift all the way back up to straight arms 
- Exhale with the push

- Modify if needed by either elevating your hands to a bench or lowering knees to the floor

Diamond push ups

Superset B

- Hold one Db with both hands
- lower the weight over your head with straight arms
- lift it back up over chest & contract your back muscles

Dumbbell Pullover on Floor

- 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

Superset C

Day 21: Lucky 8’s 💞

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 16: Femme Power 🟡

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

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 21: Lucky 8’s 💞

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