Name: Playbook - Brad and Jess Gouthro - Day 27: Empower 🔷
Uploaded: 2023-03-01T00:05:32.729Z
Duration: 45 min
Description: Day 27: Empower 🔷

Complex style workout 🔷

  • Complete all 4 exercises without any rest between

Follow the 4 exercises back to back without rest between exercises

- 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

- 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

- 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

- 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

Complex A

Follow all 4 consecutively. No rest between exercises

- Hold one dumbbell over your shoulder 
- Lean back & down to extend your abs then sit all the way up & Twist at the same time so that the weighted shoulder goes towards the opposite knee 
- repeat half the reps on that one side, then the other half on the other side

Single Arm Db Sit Up Twist

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

DB glute bridge

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

Db Sit Up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Complex B

Day 27: Empower 🔷

Natalie

Jenny

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

Monique

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

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 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 27: Empower 🔷

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