Name: Playbook - Juice & Toya - D1/W2
Uploaded: 2024-04-28T06:00:55.589Z
Duration: 30 min
Description: D1/W2

Chanti

Victor

Michelle

Tifani

Mary

Xavier

Armida

Great workout with varying muscle groups!

Kertina

Nikiwe

❤️ I have a hard time with flute bridges so I did donkey kicks

Clare

Malereko

Really worked the shoulders and core in this one.

Shaun

Alba Oaks

I had to go up in weight wow I’m happy and sweaty! Great day 💪🏼🥵

Karen

Sarah Lowman

Great way to kick off week 2. I did four rounds for the first two circuits. Stayed with 3 on the last one. Also had to modify a couple times but got through it.

Becky

Arleth Figueroa

Jaucinta 

Rita

Britt

Melinda

Liked the variety and the way the different body parts were targeted over the course of the entire circuit. I.e
Not too much arm or back at one time. Did feel it in my shoulders on circuit 1 though.

Renesa

Hard work but felt great! Thanks for that 15 second hold the world! Felt like a gift 🎁😅

Margaret

Demei

Imani

Jamie Simonson

Whew! That was hard but good. Wish I had lighter dumbbells for the overhead presses (they are in the mail).

Lisa

Jennifer Leng

Destiny

Great workout! I had to take so extra time to do some exercises as my technique is not great but I feel really good after completing the session! All the stress from work has gone :)

Laura

Marion

Sherry E

Tameka

Isabel

Alycia Calvert

Avian

Jess

I pushed through till the end and feeling good that I woke up at 4:30am to do this

Lasheree Holness

other than rolling the dumbbell over my face during the one legged hip thrust it was great 😳

Carson Edwards

Sherry

Anderson Bolden

Circuit 1
3x12 + 10 sec. Dumbbell Double Front Squat + Hold
3x12 Tight Shoulder Press
3x10 Double Dumbbell Sit Up 

Circuit 2	
3x12 Suitcase Deadlift 
3x12 Neutral Row
3x30 sec. Bicycle Crunches

Circuit 3	
3x16 Alternating Wide Floor Press
3x10ea.	Single Leg Glute Bridge
3x30+15 sec.  Russian Twist + Hold The World

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Double Dumbbell Front Squats

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and hold position

Double Dumbbell Front Squat Hold

-Bring dumbbells in tight, dumbbells pressed together
-Keep core tight and press dumbbells up overhead

Tight Shoulder Press

-Begin with both dumbbells at the shoulders
-As you come up into a sit up, press dumbbells up over head

Double Dumbbell Sit Up Press

Circuit 1

-Keeping dumbbells at the side, hinge back into a deadlift by pushing hips back, and keeping weight in the heels

Suitcase Deadlift

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

Dumbbell Neutral Grip Row

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch

Circuit 2

Dumbbell Alternating Wide Grip Floor Press

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell Single Leg Glute Bridge

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Dumbbell Russian Twist

- With your body in a V-sit, bent at the knees, hold position for time

Hold The World

Circuit 3

D1/W2

Andrea

Raisa

This is my second time doing BB. Pleased to say I am using heavier weights. Felt great. Thanks so much J&T x

Sheron

D1/W1

Started the busy body program for the summer since I have less time to commit to being indoors. This so great combined with my outdoor cardio/mowing/yardwork!

Vanessa

D2/W1

Great end of the week workout! Loving this program!!! 🔥

D3/W1

Sara

Nothing to improve about this one. It's a great way to get back on track!

D2/W2

Sally

D3/W2

D1/W3

D2/W3

D3/W3

This work was so good!!! Challenged myself by increasing that weight too. Thank you!!! :)

Elvera DePina

Long and thorough, but great!!! These workouts are great to pair with race training!

D1/W4

This was a good one. I didn't think I was going to make it but felt good!

Brenda

The awesomeness that I feel because I was able to do the renegade workout in an actual plank and not modify it.  🎉🎉🎉

D2/W4

Another amazing workout.  The fact that I can do circuit 3 without modification  is an bonus today ❤️❤️❤️

D1/W2

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