Name: Playbook - Brad and Jess Gouthro - Day 30: Lady Boss 🟡
Uploaded: 2023-03-01T00:05:32.802Z
Duration: 30 min
Description: Day 30: Lady Boss 🟡

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 ✨

Vanessa

Circuit training workout 🟡 
   • Follow the exercises in circuit format, moving from one to the next with minimal rest between

- 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

- 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

- 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

Circuit A

- Step feet wide forward & back to stand in a Lunge ready position 
- Hold the dumbbells by your hips
- Lower down until your back knee is 1 inch above the ground
- Distribute your weight evenly from from to back, so not leaning in either direction but lowering straight vertically down 
- rise back up and flex both legs at the top
- Do half the reps on one side, then switch

8 reps PER SIDE

Db Stationary Lunge

- In a side plank put your bottom knee on the ground. 
- Extend the top leg. 
- Lower your hips down to stretch your side obliques. 
- Lift up to shorten. 
- Exhale with each flex
- Half the reps PER SIDE

Half Side plank Side Bends

- Take a big step forward into a walking lunge
- Instead of walking through to the next lunge, set your feet for a squat & lift the dumbbells under chin
- squat down to 90 degrees then stand back up to take your next walking lunge step
- continue to alternate between lunge & squat
- Do half the reps PER SIDE

Walking Lunge + Squat Combo

Circuit B

Day 30: Lady Boss 🟡

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 🔥

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 30: Lady Boss 🟡

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