Name: Playbook - Brad and Jess Gouthro - Day 32: Iron Woman 🔻
Uploaded: 2023-03-01T00:05:32.828Z
Duration: 45 min
Description: Day 32: Iron Woman 🔻

Descending pyramid workout 🔻
 • This means you’ll be doing a lotta reps! Choose your weight based on the rep count for the first set, then, if you can, challenge yourself by using a heavier weight for the next sets as the reps get lower. 

The last set should be just as hard as the first!

Do half the reps PER SIDE on moves that alternate sides

- Start in all fours with Dumbbells in your hands
- Lift your knees up to form a plank position while gripping the dumbbells 
- Lower down for one push up
- when you reach the top lift one of the dumbbells up to your shoulder & for. The muscles on your back.
- lower that dumbbell gently & repeat the push up & row on the other side

Dumbbell Push Up Row

- 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

- place hands down on the ground
- jump back to plank
- jump in and immediately up
- reach hands toward ceiling as you jump up

Jump Burpees

- 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

Day 32: Iron Woman 🔻

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 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 32: Iron Woman 🔻

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