Name: Playbook - Juice & Toya - DAY 1, W4 [Lower Body Strength] DB
Uploaded: 2024-04-28T06:00:56.295Z
Duration: 45 min
Description: DAY 1, W4 [Lower Body Strength] DB

Bianca

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

Marcia

Ruba

Haven’t sweat this much in a long time! Thank you guys!!

Riki

Kamar

That EMOM had me laid out at the end. So simple but EFFECTIVE

Elisabeth

Y'all straight up killed me with this one! Loved it 🔥💪🔥💪🔥

Morgan Silverstein

Krystall Fields

Yaritza

Olga

Getting back on track. Workout was very good. Pushed through  my feeling and got it done.

RevLydia

Man I can’t believe I got through the EMOM !! super proud !

Breanna

Monica

Baby!!!! That definitely pushed me past my limit

Diamond

Julia

Y’all trying to kill me today I could only go 3 rounds of EMOM  sheesh 🔥🔥🔥🔥

Kabanay Whitaker

Wow the  best !
Really enjoyed it 
Looking forward to the upper body one!
You guys take care and rest,we'll be waiting for you,  no worries

Francois Beauregard

Tish

Meghan

NikoDanielle

This was tough especially not feeling well the past two days. I’m glad that I was able to workout today.

Nakia

Chandra

Michelle

Alfredo

Rosheama

DarTina

Kikamoure

This was also Beast guys dang it kicked my butt!👍✅👊🔥💪🥵but is was done! Yay!

Patricia Urrabazo

I almost didn’t make it today, but I did it! Definitely going to sleep well now :)

Lisa H

Chele

Katrina

Did everything each-side; only rested between circuits. 20# for all but flute-bridges (25#).  Wasn’t clear how many minutes for the EMOM so did six rounds to match the rep count.

Nadir

😁late I did today but I still did it 😊💪🔥🏋

Chanti

Alba Oaks

EMOM got me, but I made it through get start to the week 💪🏿 🙌🏾

Donna

Majo

Paul

Elizabeth Ruiz

Lynda Carpenter

I struggled with this one...but a good way to start the week🔥🔥🔥

Kertina

Klaus Biermann

I’ve done lots of Juice and Tota workouts and for some reason that was the hardest!

Courtney Erin Larkin

Debbie

Tamara

Jess

Shan

Circuit 1
3x16 (8 each side) Dumbbell Drop Squat 
3x10ea. Lateral Lunge To Knee Tuck 
3x15 sec. Single Leg Wall Sit Bodyweight

Circuit 2	
3x8ea. Offset Squat
3x8ea. Front Rack Reverse Lunge 
3x10ea. Single Leg Glute Bridge With Abduction

Circuit 3
3x12 V Ups
3x12 Garhammer Raises
3x20 Toe Touches Legs 90 

Finisher: 8 min EMOM
6 Jump Squats
6 Reverse Lunges
6 Bodyweight Glute Bridges

-Begin with both dumbbells held between the legs
-Squat down, and in the bottom of the squat, take a step to the side
-Stand up, then squat down and repeat, taking a step to the opposite side
-keep core tight and weight in your heels

(8 each side)

Dumbbell Drop Squat And Step

-Keep knees aligned with hips and ankles as you drop into a side lunge
-Keep core tight as you come up and drive knee to the chest

10 reps each side

Side Lunge To Knee Tuck

- Sit against the wall with your back flush.
- Your knees should be at 90º 
- Elevate one leg so that it is parallel to the opposite leg.

Single Leg Wall Sit

Circuit 1

-Begin with a single dumbbell in one hand, between the legs
-Squat down, and as you come up, pass the dumbbell into the opposite hand

Offset Dumbbell Drop Squat

- Keep your chest up and hold dumbbells at your shoulders 
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position driving your knee forward and up

-8 each side

Dumbbell Front Rack Reverse Lunge with Knee Drive

-Squeeze glutes as you go up into the glute bridge, and also while you extend one leg out
-Try to keep extended leg in line with hips

Single Leg Glute Bridge With Abduction

Circuit 2

-Try to come up reaching your finger tips to your toes
-Modify by tapping heels to the ground

V Ups

-Start with legs extended straight up 
-Lift hips off the ground, bottoms of your feet toward the ceiling
-Slowly come down into a leg raise, keeping core engaged

Garhammer Raises

Begin with legs at 90 degrees, keeping knees aligned over your hips
extend one leg up straight, reaching to touch the toe with the opposite hand
reach up, getting shoulder blades off the ground

Toe Touches Legs 90 Degrees

Circuit 3

8 minute emom: every minute on the minute

Start a timer. At the beginning of the timer, do 6 bodyweight jump squats and 6 total reverse lunges, and 6 dumbbell glute bridges. Rest for the remainder of the minute. At the beginning of every minute, start the circuit again. For example, if it takes you 30 seconds to do the circuit, then you have 30 seconds rest. if it takes you 35 seconds, you have 25 seconds of rest, etc. 

If it's too easy, increase the reps of the exercises.

-Keep weight back in the heels
-Use your arms for momentum coming up 
-Squeeze glutes as you jump up
-Try to land softly in your heels

Jump Squat Bodyweight

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeating sequence on the opposite leg

Alternating Dumbbell Reverse Lunge

- Place the dumbbell at your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top
- Lower back to starting position

Dumbbell Glute Bridge

EMOM Finisher

DAY 1, W4 [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

Tammi

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

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!

Great! Added some weight to the sit up twists.

DAY 1, W3 [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 😄🤦‍♀️

Anca

DAY 2, W4 [Upper Body Strength] DB

Great workout!!!! Definitely got my sweat on.

DAY 3, W2 [30 Minute Strength And Conditioning] DB

Kara

DAY 3, W3 [Part 1- Tempo HIIT Workout] DB

This was really rough on my hands and wrists - had to quit early and just did a core workout that was less strenuous on my hands.

ROCHELLE

DAY 3, W3 [part 2-Ab Strength] DB

I followed Toya and slowed it down and used it on my recovery day. Great exercise to get the body moving and loosened up. Will definitely be adding this to my faves.

Victor

DAY 3, W4 [30 Minute Cardio HIIT]

Jasmine

Just what I need after Lowe body workout!!

DAY 4, W2 [Active Recovery] DB

Sahaly

Sabrina

DAY 4, W3 [Recovery] DB

Nice way to loosen all my sore muscles. Definitely taking a recovery day.

Shanie Styles

DAY 4, W4 [Recovery] DB

Split into 2 set. Great way to get the heart rate up. Had my 13 year old join me. He did about 20-30 reps with 5lb. 👍🏿

My abs burn! 41 minutes. Almost forgot the front lunges since not listed within the circuit.

DAY 5, W2 [100 Rep Challenge] DB

25 min. Got my sweat on. Great DM workout.

Great workout took me 39 minutes to complete it

Emelio

DAY 5, W3 [Drop Set] DB

Love it pure motivation from these two, and definitely no excuses when you have this app! I work full time shift work 12-16 hour days and I still find time to do one or two workouts a day!!!!

Great! Any modifications for mountain climbers? My wrists can’t do those plank positions.

Rain

DAY 5, W4 Part 1 [Tabata} DB

DAY 5, W4 Part 2 [Ab Strength] DB

Great workout to really challenge and push myself. Accomplished 13  rounds with 10lbs DB in 30 min

DAY 1, W4 [Lower Body Strength] DB

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