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15 Minute No Equipment Bodyweight Workout To Fix Your Posture


Day In The Life Of A Fit New Dad And Entrepreneur | Live Lean Life Ep. 031

On today’s day in the life vlog episode of Live Lean TV, I’m sharing a 15 minute no equipment bodyweight workout to fix your posture.

This is a day in the life of a fit new dad and entrepreneur.

In Live Lean Life Vlog Ep. 031 I share:

It’s time to hit the gym.


Let’s go.

While I was walking to the gym, I noticed I received access to go live on my @BradGouthro Instagram account now.

I’m going to do a lot more Instagram Lives, so if you’re not following @BradGouthro on Instagram yet, let’s hang out.

Instagram Live, coming your way soon.

15 Minute No Equipment Bodyweight Workout To Fix Your Posture

Complete the following exercises as a circuit, without rest.

Rest 60 seconds after the circuit.

Repeat for a total of 3 circuits.

Fix Your Posture Exercises

Click the links below for a step-by-step demonstration of each exercise.

A1. Quadruped Thoracic Rotation

The first exercise in the circuit is the quadruped thoracic rotation.

This is a great mobility exercise to help open up the front of your body, especially if you sit at a desk all day.

This activates the muscles in your back to help prevent your shoulders from being rolled forward.

  • Reps: 20 per side
  • Sets: 3
  • Rest: 60 seconds
  • Tempo: 1011

To get started:

  1. Get down on your knees in a kneeling position with knees slightly wider than hip width.
  2. Flex your feet and press your toes into the ground.
  3. Put both hands down on the ground with your arms straight and your palms directly under your shoulders.
  4. Once you’re in this position, activate your core muscles to lock in your hips so they don’t rotate.
  5. Your hips should remain parallel to the ground during this exercise.
  6. Place one hand behind your ear, bring that elbow to the stationary elbow, then activate the muscles in your upper back and rotate your elbow to the sky.
  7. Keep your core turned on, press through the ground with the straight arm, eyes following your elbow, and try to get as open with as much range of motion as possible.
  8. Reverse the movement to touch elbows, repeat for reps, then switch arms.

A2. Cat Cow

The second exercise in the circuit is the cat cow.

This is a great mobility exercise for the entire spine, from your lower back up to your neck.

  • Reps: 8
  • Sets: 3
  • Rest: 60 seconds
  • Tempo: 1212

To get started:

  1. Get down on the floor with your hands shoulder width apart and your knees hip width.
  2. Slowly tilt your head down so it lowers between your arms while rounding your spine by raising your upper back towards the ceiling.
  3. That’s the cat position.
  4. Now slowly lower your back while extending your neck forward and up by lifting your head and safely arching your lower back.
  5. Think about leading your belly button to the ground.
  6. That’s the cow position.
  7. Repeat by slowly moving back and forth between the cat and cow position.

A3. The McGill Curl Up

The third exercise in the circuit is the McGill Curl Up.

This is a variation of the traditional crunch exercise, but it’s used to not only strengthen your abs, but also reduce the strain on your lower back by keeping the natural arch throughout the exercise.

  • Reps: 4 per side
  • Sets: 3
  • Rest: 60 seconds
  • Tempo: 1018

To get started:

  1. Get down on the floor and lie face up with one leg straight and flat on the floor, while the other leg is bent with your foot flat on the floor.
  2. With your palms on the floor, place your hands under the natural arch of your lower back and raise your elbows off the floor.
  3. Now under control, contract your abs and raise your shoulders and head off the floor without bending your lower back.
  4. At the top of the movement, hold for 8 seconds, maintaining deep breaths.
  5. Under control, reverse the movement and finish the reps with that leg.
  6. Switch legs and repeat.

A4. Forearm Side Plank Dips

The fourth exercise in the circuit are forearm side plank dips.

This is a great core exercise to strengthen the obliques and help you build stability strength to hold the static forearm side plank for a longer period of time.

  • Reps: 5 per side
  • Sets: 3
  • Rest: 60 seconds
  • Tempo: 1018

To get started:

  1. Lie down on your side with your feet stacked on top of each other.
  2. Plant your bottom forearm into the ground, contract your core, and press against the ground to raise your hips up to make a straight line from your feet to your shoulders.
  3. Hold this position for 8 seconds, then lower your hip to just above the floor, then press your forearm and feet through the ground to get back into the forearm side plank position and hold for another 8 seconds.
  4. After you completed your reps on one side, switch sides and repeat.

A5. Alternating Bird Dog Exercise

The fifth exercise in the circuit is the Alternating Bird Dog exercise.

This is a great core strengthening movement that targets the lower back, as well as improving balance and coordination.

  • Reps: 8 per side
  • Sets: 3
  • Rest: 60 seconds
  • Tempo: 1018

To get started:

  1. Get down on your hands and knees with your arms shoulder width apart, palms flat against the floor.
  2. Your knees should be directly under your hips, so your thighs are perpendicular to the floor and hip width apart.
  3. Under control, at the same time, slowly lift and extend your right arm in front of you, and your left leg behind you.
  4. Hold this position while maintaining deep breaths for up to 8 seconds.
  5. Slowly lower both your leg and arm back to the floor, and repeat with your opposite arm and leg, maintaining as little movement from your hips and lower back during the transition.
  6. Continue alternating back and forth and repeat.

Walking Tips With Jess: Get A Dog

I’m taking the kids out for a walk.

Walking Bruno makes him so excited, he often gets tangled in the leash.


Even though we live on the 4th floor, we normally take the stairs because a major part of Living Lean is making sure you’re active in your daily life, not just at the gym.

The gym is just one piece of your active lifestyle.

I usually go for a one hour walk everyday with the kids.

Sometimes Brad will also come for a walk with us after work.

Always try to get on your feet and as active as you can, instead of just sitting still all day.

Sitting for too long makes your butt really flat, and nobody likes a flat butt.

Back in my single days in New York and Toronto, I used to go for walks around the city by myself.

One of the great things about having a dog and a baby is it like gives you an excuse, or a reason, to go outside multiple times a day.

It’s really easy to skip your daily walk if it’s just you.

However, if you have a dog, they always need to go out.

Bottom line, if you have a hard time getting active, get yourself a dog.

For the entire walk, Kyla was fast asleep.

Getting The Entire Family Out Of The House Is Like A Workout

It’s time to head out to the park to film the last workout in my new Live Lean Dad follow along workout program.

This is a bonus plyometric style workout you can do when you take your kids to the park.

I have my pre-workout in a shaker cup, so it’s ready to drink.

The camera equipment is loaded up and Kyla is finally chilling out in her stroller.

That means all the troops in Team Gouthro are ready to go.

This dad life and parent life is for real.

Let’s go.

While we were waiting for the elevator, our dog Bruno looked confused because we usually take the stairs.

The only time we take the elevator is when we have this beast of a baby stroller with us.

While we were walking to the park, I finished drinking my pre-workout.

I was feeling good and ready to smash this workout.

Bruno was acting up during the walk, however fortunately Kyla was sleeping.

It’s seriously a workout just getting everybody out of the house together.

While we were walking to the park, I saw this billboard advertisement at the train station.

 Live Lean TV

Do you have a lean body tight?

If yes, would you like $6,900 to be in a study?


Let’s keep walking.

Filming A New Live Lean Dad Workout At The Park

All right, we made it to the park close to the waterfront to meet our babysitters.

Gigi And Bubba are helping us out by watching Kyla and Bruno, while Jessica films the workout.

I’m getting ready to film my plyometric bonus style workout for my Live Lean Dad product that’s now available.

We’re going to be filming close to the park benches.

Although these workouts can be done by anybody, since it is branded a dad workout, we used baby socks for the pylons.

If you’re dad, you probably have a lot of these little socks hanging around, so go set them up and do this plyo workout inside the Live Lean Dad program.

 Live Lean TV

Time to start the 15 minute workout.

After finishing the workout, I had to give a big thanks to:

  • Gigi and Bubba for watching the kids
  • Kyla for behaving
  • Jessica for helping me film

In just 15 minutes, I was sweating like crazy.

Wear Testing The Saucony Triumph ISO 3 Sneakers

Time to wear test my new Saucony Triumph ISO 3 sneakers at the San Diego convention center stairs.

They just got shipped to me, so I was excited to put them to the test and do a quick photoshoot.

Saucony Marl Pack Triumph ISO 3 Live Lean TV

Long story short, they are comfortable AF.

If you are a runner, you know that Saucony sneakers are pretty much the premium choice for all running sneakers.

When it comes to running the stairs or sprints, I would definitely wear these Saucony Triumph ISO 3 sneakers.

However, when it comes to my cross training style resistance workouts in the gym, they are not the best sneakers to wear.

Saucony Triumph ISO 3 Review Live Lean TV

Here’s my full review on the Saucony Triumph ISO 3.

We also had to take Kyla out because she was getting salty.

Saucony Triumph ISO Live Lean TV

I tell you what.

It’s not easy being an entrepreneur, working at home, and trying to take care of kids, while getting all these other projects that were working on done.

Kyla wants constant attention, which is cool.

However, sometimes we have to do other things that don’t involve her, and she did not like that.

She likes to be with us at all times, just like our other kid Bruno.

He’s actually at home right now, so he’s probably not too happy being by himself as well.

As busy entrepreneurs, it’s a constant challenge as we also have to balance getting our work done.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


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Question For You:

  • Are you going to try this 15 minute fix your posture workout?
  • Have you signed up for the Live Lean Dad workout program?

Be sure to share your answers in the comment section below.

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