Name: Playbook - Brad and Jess Gouthro - Day 4: Totally Toned 🔷
Uploaded: 2023-03-01T00:05:32.073Z
Duration: 30 min
Description: Day 4: Totally Toned 🔷

Jenny

Natalie

Tatiana

Carla

Complex Workout 🔷
  • Focus on Arms, Legs & Core

This is a COMPLEX workout. Similar to circuit training, but you will use the same pair of dumbbells for the entire circuit of 4 exercises without ever setting them down. Make sure to select a weight that you can use for all exercises. Practice all 4 moves before you decide what weight to go with.

A Complex is one big set without setting the weights down. Move through all 40 reps of the 4 exercises before resting.

- kneel down on the ground with both knees & straighten your hips
- press the dumbbells overhead
- lower them with control

Dumbbell Kneeling Shoulder Press

- 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

- Hold the DBs by your sides 
- Step back and diagonally across your midline, like a Curtsey, paying careful attention to keeping your front knee solid with knee in line with toes. 
- Feel a stretch in your Glute then stand back up & repeat on the other side. 
- Alternate sides

Dumbbell Curtsey Lunge

- Stand in a wide stance with toes pointing out
- Hold dumbbells between your legs in front of you
- Lower into a deep wide squat
- Stand up to full extension and flex

DB sumo squat

Complex A

This is a COMPLEX. Similar to circuit training, but you will use the same pair of dumbbells for the entire circuit of 4 exercises without ever setting them down. Make sure to select a weight that you can use for all exercises.

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

Db Sit Up

- 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

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Lower slowly with control 
- Work both sides

DB single arm rows

- 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 4: Totally Toned 🔷

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

Monique

Day 1: Boss Chika 🟡

Sarah

Day 2: Lean & Fierce 🔻

Day 3: Active Rest Day

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 ??!!

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 4: Totally Toned 🔷

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