Name: Playbook - Brad and Jess Gouthro - Day 38: Girl Power 🔻
Uploaded: 2023-03-01T00:05:32.915Z
Duration: 30 min
Description: Day 38: Girl Power 🔻

Descending Pyramid style workout 🔻
   • complete all sets of each exercise consecutively before moving onto the next exercise

- 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

- 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

- 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

- Stand in the middle of the edge of a platform 
- hold the dumbbells by your hips
- step down and across your midline, like a Curtsey 
- press into the platform to rise back up 
- alternate sides

Dumbbell Curtsey Lunge Step Downs

Day 38: Girl Power 🔻

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 38: Girl Power 🔻

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