Name: Playbook - Juice & Toya - DAY 2, W3 [Upper Body Strength] DB
Uploaded: 2024-01-07T18:37:45.700Z
Duration: 30 min
Description: DAY 2, W3 [Upper Body Strength] DB

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

Shan

Wendy

Dazza

This is a bit challenging. and I’m not sure if the abs single side move is count as one rep or both sides as one rep

Myra

Marcia

Easier modifications needed for people who are not as advanced

Vianey DeLeon

I could lift my woman with ease after this workout 🏋🏾‍♂️

Driphus

Cassie

⭐️⭐️⭐️⭐️⭐️ Brutal arms numb💪🏾🥵

Claudia Ivette González Gómez

Marzio

One week away and get back to this one! My arms are on fire 🔥

Olga

Majo

Vanessa Frias

Zaray

Couldn’t do 100 dips but completed everything else

Sarah

Julia

Patricia Urrabazo

The workout killed my arms and I could only do 75 reps of the finisher. My triceps are done! This was truly challenging but I appreciate this workout.

Tish

Danise

Christina

Alba Oaks

Clarinda

Sara

Rosheama

Alfredo

Fatima

The 100 tricep dips, single leg jackknifes, and L sit leg raises were tough but pushed through the burn to finish 💪🏾💪🏾🔥🔥

Ming

W3D2 💪🏾💪🏾🔥💦💦 feeling stronger and stronger every week!!

Nikiel

Great upper body workout 💪🏿, tricep dip was a struggle 😫 😩

Donna

D2w3 — good work out. See I’ve learned not to look ahead at the workouts. I just open them and go for it as best I can. Sometimes I have to take breaks , generally when there’s 100 of anything! 100 of anything messes with my head. I did the 100 tricep dips in 20 at a time with 30 seconds of rest in between I’m feeling great because I did then plus the other 3 circuits.

RevLydia

Lisa H

Nakia

A new favorite! That triceps finisher is a killer! 🔥🥵💪

Jess

Chanti

Whoa mama! 🔥 🔥 🔥 100 Tricep dips and L-sits! I needed a bit longer than 30 minutes to get through this one but I'm grateful 🙏

Marlina Charley

No rests mid-circuit.  Dips in sets of 20.  Good burn.

Nadir

Kertina

Kikamoure

Paul

Dorothy

That was a tough workout...I have to change out the tricep dips with shoulder presses and I still struggled 🔥🔥🔥 I am happy that I was able to push through

👏🏽👏🏽👏🏽 🔥 🔥 😅😅 whoooo! Great arm day!

Sabrina

Not gonna type what first came out of my mouth…tricep dips took forever but I got it done. Hard time with the last leg lift exercise. How to best modify?

Tamara

This was a doozy!!! Yikes!!! Loved every second of it!!! Did 50 tri push backs with 10lb weights though instead of dips because of my set up this morning. Still sweating 🔥 💧

Beryl

Loved this. Had to modify a bit due to soreness from a workout yesterday. Also sadly only got in 25 tricep dips.

Becky

Erendida

The finisher was challenging but I did it! 😅

Jodi

KayLee

Circuit 1
3x15	Neutral Grip Row 
3x12	Dumbbell Skull Crusher
3x10	Push Up To Pike 

Circuit 2	
3x12	Dumbbell Hammer Curl 
3x10ea	Renegade Row, Single Side
3x12	Plank Up Down 

Finisher
100 Tricep Dips 

Core Circuit 	
3x8ea	Single-Leg Dumbbell Jackkife 
3x8ea	Turkish Sit-Ups
3x12	L-Sit Raises

-With dumbbells in hand, palms facing each other, pull elbows back, keeping them tight to the body and squeezing shoulder blades

Dumbbell Neutral Grip Row

-Begin with dumbbells pressed together tight overhead
-Bend elbows as you drop the dumbbells low
-Press dumbbells up, keeping them squeezed together, squeezing triceps

Dumbbell Standing Skull Crusher

-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

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

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- 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

Plank Up Down

Circuit 2

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Tricep Dips

Finisher

- 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

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

Dumbbell Turkish Sit Up

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

L-Sit Leg Raises

Core Circuit

DAY 2, W3 [Upper 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.

Kabanay Whitaker

DAY 1, W3 [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.

Ruba

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

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 2, W3 [Upper Body Strength] DB

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