Name: Playbook - Juice & Toya - DAY 2, W4 [Upper Body Strength] DB
Uploaded: 2024-01-07T18:37:45.831Z
Duration: 45 min
Description: DAY 2, W4 [Upper Body Strength] DB

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

Marcia

Ruba

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

5 for the amazing workout, but could only do 4 rounds of the EMOM before my arms were done

Elisabeth

Renata Cabadajova

Sunday fire starter! Perfect for an indoorsy Winter day

Shan

Hallie

Krystall Fields

ROCHELLE

Chele

Diamond

Wat a Beast workout guys this one was amazing 💪🥵 wot woot!!

Patricia Urrabazo

I’m going to feel this tomorrow for sure

Christina

Increased my weight for most of upper body where I’ve struggled to lift more than 10lbs to finally getting to 15lbs! 😊

Sherry

I've been doing your workouts for about a year now... I always dread "arm days", but the other day, my son said, "Mom! I can see muscles in your arms!"😂 So, even though they are really small muscles, I was motivated today! Woo hoo!  gotta keep going 💪🏼

Wendy Beltran

Nakia

Alfredo

Marlina Charley

The EMOM’s are very challenging but I am really noticing a difference in my strength and endurance. Truly grateful!!🔥🔥🙌🏾💪🏾

Clarinda

Kikamoure

That last part killed my arms💪🏾. I can definitely tell a difference from the first time I did it. I was able to move a little faster, and I didn't have to take breaks.

Chandra

It was tough but pushed through to finish 💪🏾💪🏾🔥🔥

Ming

That was such a great workout!! I feel amazing!!

Nikiel

One word "Done" an couldn't be more happy 🥵🔥🔥🔥🔥

Tony

Debbie

Nadir

Paul

Jess

Yikes, this was one of the hardest workout I've done with J&T so far. My arms are on
 🔥🔥🔥🔥

Kertina

🔥🔥🔥🔥💪💪🥵✔️🏋‍♀️

Chanti

Wow my arms are going to be out of service the rest of the day! 🔥🥵

Alba Oaks

Erendida

Louise

Ow. Who’s going to brush my hair today?😆

Tamara

Martha

That finisher! 🔥 had to modify those push ups, what a challenge!

Jodi

Great day two! I went with lighter weights today.

Becky

Done!💪🏾Barely survived the EMOM though 😥

Lynda Carpenter

I have to push myself hard to finish it.  Push ups are like punishment to me but hey gonna do it.

Noreen

Had to pep talk myself to get this done, but got it done I did

Finished, and I mean finished. Great one, especially the emom. Only 5 sec left by the last one. Greetings from Cologne Klaus

Klaus Biermann

Kena

Circuit 1
3x16	Alternating Shoulder Press
3x12	Dumbbell row to fly 
3x12	Eccentric Wide Push Up

Circuit 2	
3x15	Supine Curl 
3x15	Underhand Row 
3x16 	Legs Elevated Alt. Floor Press

Circuit 3	
3x12	Dumbbell OH Sit Up 
3x20	Dumbbell Russian Twist 
3x12	Dumbbell Leg Raise 

Finisher: 8 min EMOM
8 push ups
10 up downs

- Start with your arms at 90 degrees
- Alternating arms press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Alternating Shoulder Press

- 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
- Fly the dumbbells out squeezing your rear delts

Dumbbell Row to Fly

-Begin in push up position with hands wide, outside of the shoulders
-Go down slow, with a 3 to 4 count on the way down and press up fast

Eccentric Wide Push Up

Circuit 1

-Start with palms facing up 
-Use your biceps to curl the dumbbell up
-Keep core tight and engaged

Dumbbell Supine Grip Curl

-Start with palms facing up, hinge back in a bent forward position 
-Keeping palms up, in a supinated position, keep elbows tight to your body as you row back, squeezing shoulder blades

Dumbbell Supinated Grip Row

-Start on your back, tucked hips and core engaged with legs tabletop at 90 degrees
-have dumbbells in a neutral grip, elbows tight, and press up keeping your core engaged

Dumbbell Alternating Chest Press Legs Elevated

Circuit 2

-Begin on your back, core engaged and hips tucked, dumbbells straight up over the shoulders
-Come all the way up into a sit up, keeping arms straight, and drive all the way up until your arms are overhead
-Keep core engaged as you lower yourself back down

Dumbbell Overhead Sit Up

- 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

- Lay on your back with your hands extended holding a dumbbell 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Single Dumbbell Leg Raise

Circuit 3

8 minute emom: every minute on the minute

Start a timer. At the beginning of the timer, do 8 push ups and 10 plank up downs. 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.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

- 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

Finisher: EMOM

DAY 2, W4 [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 💪🏿 😀 😉

Donna

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.

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

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.

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!!

Olga

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.

Kamar

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

Breanna

Julia

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 2, W4 [Upper Body Strength] DB

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