Name: Playbook - Juice & Toya - DAY 1, W3 [Lower Body Strength] DB
Uploaded: 2024-01-07T18:37:45.676Z
Duration: 30 min
Description: DAY 1, W3 [Lower Body Strength] DB

Crazy good workout! I pushed myself on this. I did the 100 squats with a 15lb db straight through. Then the last set of the ab circuit I did 50 for each exercise. I know I’ll be sore in 2 days, but felt good doing it and liked the flow of this workout!

Tammi

Great! Added some weight to the sit up twists.

Marcia

Kabanay Whitaker

Ruba

Totally did not expect that 100 Goblet Squat Finisher! -Chantel

James Oney

Krystall Fields

Tanisha

Cassie

Kerry

Olga

Chele

That was one of the best exercises for me! Super sweat, sweet pain in muscles and great feeling after! 🔥🔥🔥

Anežka Brusová

Anderson Bolden

Zaray

Sarah

This one kicked my booty guys fr I'm beat feewwww this one was al Beast !!!👊👊👊💪🥵🥵🥵🥵🔥😆🙌✅👏👍😁but it's done today on Friday I'm so behind guys gotta get these ✅ by Sunday  gotta double up yes!!

Patricia Urrabazo

The finisher killed me sweating from head to toe

Knees were not a fan but wonderful workout. Any tips on lessening the knee strain on the squats or knee tucks?

SakuraBlossom92

It’s been hard for me lately to stay consistent as I wanted but it’s a new week! Todays workout completed ✅🙌🏾 & kicked my butt 🥵

Daryl

🔥🔥 very good workout. Excellent way to start the week.

Alfredo

This was challenging like especially the 100 reps and single leg knee tucks 🔥🔥🔥

Ming

Had to do most of the 100-rep goblet squat with body weight due to knee pain. 25# for everything else.

Nadir

This one was a bit more challenging! ❤️

KayLee

Rosheama

The 100 goblet squats tho🥵🥵🔥🔥💪🏽💪🏽

Kikamoure

Ouch! I feel my abs and my glutes protesting. Good workout👍🏾🔥

Marlina Charley

W3D1, great workout 💪🏿 to start the week. 100 rep DB squats was a nice addition 👌🏿

Donna

Debbie

My legs are on fire. I liked the core workout at the end.

Dorothy

Whew!!! Great workout. I’m dripping with sweat, but going for my walk!!!

RevLydia

Lower body circuit W3D1💦💦🔥🔥 the burn was pretty good!!

Nikiel

I’m seriously developing negative associations with the words “hollow” and “hold”. Very effective! 🔥

Lisa H

Wendy Beltran

That core circuit and the finisher was lit 💪🔥🔥🔥🔥

Nakia

Clarinda

Great start to my week...that finisher though...🔥🥵

Kertina

Folana Lemon

Who had the idea with the 100 Squats? But a perfect start in week 3.

Klaus Biermann

Alba Oaks

🥵🔥❤️ wow. I was going to give myself some grace on those goblet squats, and only do what I could. I did all 100! Let's goooo!

Jess

great way to start off week 3 !! 🏋🏽‍♀️

Alondra Zamora

Katrina

Courtney Erin Larkin

Becky

Jodi

Tamara

No way I thought I'd get through this, I mean 100 squats on top of all the other reps?  BUT I DID! 
I keep surprising myself with my reserves and what I can actually do by gritting my teeth and getting it done ✔

Shan

Chet M

Circuit 1
3x12	Dumbbell Front Squat
3x15 Dumbbell Deadlift To Calf Raise
3x30sec. Dumbbell Wall Sit 

Circuit 2	
3x12	Dumbbell Sumo Squat + Pulse
3x8ea.	Single Leg Dumbbell Deadlift To Tuck 
3x10ea. Dumbbell Glute Bridge Marches

Finisher	
100 	Dumbbell Goblet Squat 

Core Circuit 	
3x12	Sit Up + Twist 
3x20	Plank Knee Tucks 
3x30sec.	Hollow Body Single Leg Knee Tucks

- 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward and lift up onto your toes

Dumbbell Deadlift to Toes

- Holding a dumbbell in each hand 
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Double Dumbbell Wall Sit

Circuit 1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, and pulse at the bottom range 
- Stand up to full extension

Dumbbell Sumo Squat And Pulse

-Hinge back in the hips on a single leg
-maintain neutral spine, keep core engaged
-keep back toes facing the ground to keep hips neutral
-as you come up, drive your knee towards your chest

Single Leg Deadlift To Knee Tuck

-Begin in a glute bridge position, core engaged, dumbbell on the hips
-thrust hips up, weight through the heels
-keeping hips high in a glute bridge, drive one knee towards the chest in a marching position
-bring foot back down, and repeat with opposite leg

Dumbbell Marching Glute Bridges

Circuit 2

- 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

Dumbbell Goblet Squat

Finisher

- Perform a sit up
- Twist your torso, reaching your hands down to the floor
- Lower back down and repeat sequence on the opposite side

Sit Up Twist

- From elbow plank position 
- Tuck each knee toward your chest, back and forth

Plank Knee Tuck

- Start with your body extended in a hollow hold position
- Elevate your feet and tuck each leg towards your chest - Repeat for reps
- Keep your lower back connected to the floor by squeezing your abs and glutes.
-

Hollow Body Single Leg Knee Tucks

Core Circuit

DAY 1, W3 [Lower Body Strength] DB

Plan on doing this challenge to the end of this year 💪🏿, with the exception of the front lunges I did all with 20lb  weights 💪🏿 😀 😉

Zimms

D1 DAY 1, W1 [Full Body Strength] DB

It was great - but only took me about 22 min. Hopefully I’m doing the sets/rounds correctly.

D2 DAY 2, W1 [Full Body Strength] DB

Maria

I'm really liking this program so far! Very informative. No music but I put on my iheart radio and jam out because that helps me get through those tough circuits!!!

Lindsay Muir

D3 DAY 3, W1 [Cardio-HIIT] DB

Nandio

D4 DAY 4, W1 [Active Recovery] DB

Ashlee

I had to increase my weights because I didn't feel like I was utilizing the most out of these exercises. Just 5 pounds per hand makes the biggest difference and I feel great!!!

DAY 1, W2 [Full Body Strength] DB

Bianca

Hard work out - sadly too many exercises that aren’t good for my lower back issue. Did lots of modifications.

DAY 1, W4 [Lower Body Strength] DB

Great workout out! I added a 4 round and really pushed myself. That sweat is just dripping down my face 😮‍💨

I've really been pushing myself to lift more and I feel it is paying off!!! Feeling stronger every day!!!

The walking squat things felt very awkward but otherwise great. I added a 4th round to burnout of each.

Amanda

DAY 2, W2 [Full Body Strength] DB

Boxing day here, skipped the dips but went up a weight for the others - new dumbells for Christmas

Wendy

Dazza

DAY 2, W3 [Upper Body Strength] DB

That was hard. Finished emom- but modified. Great workout!!

I managed 6 rounds out of 8 from the finisher before my arms gave up on me. I even had to switch to dips instead the up&down plank because I fell off and ruined my elbow but still it killed me. 
Awesome workout - my arms will scream at me tomorrow 😄🤦‍♀️

DAY 1, W3 [Lower Body Strength] DB

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