Name: Playbook - Juice & Toya - DAY 2, W3 [Full Body Strength] DB
Uploaded: 2024-04-28T06:00:56.224Z
Duration: 30 min
Description: DAY 2, W3 [Full Body Strength] DB

Laura

Bit too hard for me. Needed some more modified versions!

Rhea

Geestan

Paul

3rd circuit was really difficult for me—I felt super tight although I did warm up and stretch before starting the workout.  I didn’t make it to the EMOM. I felt spent by the time I got there.  Hopefully will get there soon!

Ally

Claudia Ivette González Gómez

Eursla

W3/D2 was a killer my whole body felt that workout 🏋️‍♀️

ROCHELLE

Found it tough after 5 days poorly but modified and didn't complete the final planks

Got a great sweat been really inconsistent lately because I've just got a new job but definitely trying to get back into routine and will finish strong!!🥵💪🏽

Maya

Tomáš

Kerry

Whew!🔥🔥🔥🔥🔥🔥👍🏾👍🏾

Kizzy

Awesome workout. EMOM was a killer. Loved getting heart rate up and working up a great sweat!!!

Nelson

Back after a week off cos of Covid. Lots of mods and lighter weights to get me through, but got through I did! Back on track, just a week behind

Shan

Jamie Spink

Judith Mills

Jeff

Chidi

Danise

Mónica

Shanie Styles

🔥🔥🔥👍🏽🫶🏽😰I like the emom! Great workout

Aleicia

Breanna

Hardly made it through the end! Thanks 💪

Sarah

Lino

Meggan

Sarah Moore

Wk3D2 Whoa!!! That’s all I have after that challenging workout!
✅✅💪🏼🔥🏋🏽‍♀️💥

RevLydia

OMG!!! What a challenge. Had to do dem plank moves on my knees. Should’ve prayed while I was down there…🤣

Donald

Danielle

Quin Turner

Leland

William

20# for the first 2 rds, 15# for the Turkish sit-ups

Nadir

Isabel

I really struggled with the last one 😒😔… overall great workout.

Rashae Tate

Alfredo

This made my arms hurt, not gonna lie I struggled with this one 🫠

Amanda Dehn

Andre

Resh

This was good, but still have trouble with push ups 😬

Fatima

Noreen

My arms feel like jello so definitely getting stronger by the day 💪🏾💪🏾

Ming

Sharonda

Dave

Katie

Penelope

Olga

Circuit 1
3x12 Neutral Grip Shoulder Press
3x12 Underhand Dumbbell Row 
3x10 Push Up To Pike

Circuit 2	
3x12	Dumbbell High Hammer Curl 
3x20	Alternating Renegade Rows
3x10sec.	Iso-Push Up Hold 

Circuit 3	
3x8ea Single-Leg Dumbbell Jackkife 
3x8ea Turkish Sit-Ups
3x12 L-Sit Raises 
	
Circuit 4
5 min EMOM
10 plank up downs, 10 plank shoulder taps

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

modification: single dumbbell

Dumbbell Neutral Grip Shoulder Press

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

Dumbbell Supinated Grip Row

-Begin in high plank or push up position
-Go down into a push up
-As you press up, push your hips up and back into a pike position with a soft bend in the knees and weight pushed back into your hips
-Return to high plank position and repeat

modification: drop to knees for push up

Push Up To Pike

Circuit 1

-Begin with dumbbells neutral position
-Keeping your elbows tight, curl the dumbbells up as you raise your elbows high 
-End with your elbows up at shoulder level

Dumbbell High Hammer Curl

-Begin in a high plank position
-Alternate rowing back one dumbbell, keeping elbows tight, hips neutral

20 reps total- 10 each side

Dumbbell Alternating Renegade Row

-Begin in high plank or push up position
-Drop down into a push up, and hold the bottom of the push up position,  keeping hips tucked and core engaged

Iso Push Up Hold

Circuit 2

- From a hollow hold position, arms snd legs extended 
- Tucking one knee, moving your arms towards your sides
- Extend back out and repeat the sequence tucking the opposite knee

8 reps each side

Single Leg Jackknife

-Begin on your back with the dumbbell in your right hand straight up above your shoulders, right leg bent, left leg straight
-Come up into a sit up while engaging your core and keeping arm straight as you drive the dumbbell up over your shoulder
-Use left hand if needed
-Complete reps and repeat on the other side

8 reps each side

Dumbbell Turkish Sit Up

-Keep chest tall
-tuck rib cage
-hands slightly in front of you

L-Sit Leg Raises

Circuit 3

5 minute emom: every minute on the minute

Start a timer. At the beginning of the timer, do 8 plank up downs and 8 plank shoulder taps. Rest for the remainder of the minute. At the beginning of every minute, start the 8 up downs and 8 shoulder taps again. For example, if it takes you 30 seconds to do the exercises, then you have 30 seconds rest. if it takes you 35 seconds, you have 25 seconds of rest, etc. 

If its too easy, increase the reps of the up downs and plank taps.

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

8 reps total (4 each side)

Plank Up Down

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

8 reps total (4 each side)

Plank Shoulder Taps

Circuit 4

DAY 2, W3 [Full Body Strength] DB

Ive been away and completely fell off the band wagon🤦🏽‍♀️ with not exercising and seeing the results of it. I decided its time for me to get back on track and once I logged into the App I was sad to see I missed out on starting at the beginning of this Summer Ready challenge 🙁 I just signed up so now not sure should I be starting at the beginning being 2 weeks behind everyone else or just start with week 3🤔🤷🏾‍♀️

Tasheka

Just realized I never started my thread. So thankful for this challenge woke up sick Monday and the last thing I wanted to do was workout but I pushed through and was able to do extra. Feeling better slowly but surely. Happy to say I'm down 3 pounds and ready to finish the week strong!

I’m just now seeing this now but I’m in!! Let’s go!!

Carmen Biggs

Summer Ready CHALLENGE - STARTS May 2nd

Lloyd barnes

Tristan

DAY 1, W1 [Full Body Strength] DB

Kikamoure

DAY 2, W1 [Full Body Strength] DB

Jaycee

I always love this workout. Used to do this on YouTube before I got the app.

Easton

Great 20 min burner to get the day going! 🥵

Samantha

DAY 3, W1 [20 Minute Cardio HIIT] DB

Nice stretch and even broke a small sweat

Brenda

DAY 4, W1 [Recovery] DB

Debbie

Mindy

DAY 5, W1 [30 Minute Dumbbell AMRAP] DB

Sahaly

DAY 6, W1 [Optional Cardio] DB

LOVED this workout. I like how the movements were so different from each other.

What a great sweat!  I tend to struggle with push-ups, even with a modification.  I would love some alternatives until I can build up strength or proper form for a push up. 🙏🏽

DAY 1, W2 [Full Body Strength] DB

Benoit

Jean Cyprien

DAY 2, W2 [Full Body Strength] DB

These are THE BEST HITT workouts! I have tried other and it’s just not the same! Thanks for all your guys hard work in putting these together!

Suzie

DAY 3, W2 [30 Minute Cardio-HIIT] DB

What a great active recovery workout! Got a little sweat goin too!

Stephanie

Really gooood! Thank you 😊 
Hope you’re both doing ok.

Melinda Evans

Candace Nicoleau

DAY 4, W2 [20 Minute Recovery] DB

Sarah Lowman

DAY 5, W2 [20 Minute Tabata] DB

Nice stretch. I have a lot of lower back pain because I sit for work all day. This stretch felt nice

DAY 6, W2 [15 Minute Lower Back Stretch] DB

The evom got my heart pumping. I'll add to my casual routines. Its a good way to get quick beats.

The sumo squats say to pulse for time but there was no timer or time to pulse. So I just pulsed for 12 reps. The Emom was killer though 🔥

Jessie Joseph-Shaw

DAY 1, W3 [Full Body Strength] DB

Chantel

DAY 3, W3 [Cardio HIIT] DB

Love tgis 10 minutes repeated again in replace of the roller stretch, as I need to buy one but I'm going to be making this 10 a very regular routine ❤️

DAY 4, W3 [10 Minute Recovery Stretch] DB

A great sweat!  I can tell I’ve built some strength most notably because I have more stability with single leg exercises.  Thanks, Juice and Toya!

Enjoyed this ‘drop workoutz’! Excellent!!

DAY 5, W3 [30 Minute Drop Set] DB

Sydney

This I will incorporate after my workout daily.

Wayne Taylor

DAY 6, W3 Foam Roller Recovery

The 8 minute EMOM was killer!!!! But good work out. Took me way longer than 30 minutes lol

Great workout! My knees are becoming more strong from all the workouts! 🖖🏼

DAY 1, W4 [Full Body Strength] DB

Wow. Great exercise. The arms are pumped up. Good abs finishers as well.

DAY 2, W4 [Full Body Strength] DB

Drenched ain’t even the word for me. I feel like I took a bath with this workout! -Chantel

James Oney

DAY 3, W4 [30 Minute Strength And Conditioning] DB

Christina

DAY 4, W4 [10 Minute Recovery Stretch] DB

DAY 4, W4 [15 Minute Lower Back Stretch] DB

I was only able to get in 7 reps. I had to slow down and modify because I was having some lower back pain. Still got in a good sweat

DAY 2, W3 [Full Body Strength] DB

Community

More workouts from Juice & Toya