Name: Playbook - Juice & Toya - Day 3- Full Body Strength
Uploaded: 2024-04-28T06:00:55.978Z
Duration: 30 min
Description: Day 3- Full Body Strength

Jess

Ellen

Michelle

Jennifer Leng

Christy

Maria

Chriddy

Marion

Marzio

Jodi

That jackknife oooooh Chile I lived the burn lol.

Melinda

Mónica

Such a great workout! Arms were burning! 🔥

Tifani

Great. Turkish situps 2 days in a row? Sheesh! Loved the circuit 2.

Renesa

I felt every rep. Circuit 3 was brutal but I got it done 💪🏾💪🏾

Josie

Anderson Bolden

Whew, it was a very challenging but effective workout 💪 👌

Tasha

Cheyenne

Dee Onan

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

Circuit 2	
3x12	Dumbbell Front Squat And Pulse 
3x12	Dumbbell Suitcase Deadlift 
3x30 sec. Glute Bridge Hold  

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

- 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

-Drop down into a squat with dumbbells and pulse, squeezing glutes at with each pulse

Dumbbell Front Squat And Pulse

-Keeping dumbbells at the side, hinge back into a deadlift by pushing hips back, and keeping weight in the heels

Suitcase Deadlift

-Begin on your back
-Drive up into a glute bridge, with a weight across your hips

Dumbbell Glute Bridge 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

Day 3- Full Body Strength

DeAngelo Montgomery Jr.

Regina

5 Minute Pre-Workout Warm Up [App Exclusive]

Cool Down Recovery Stretch

Skipped a couple exercises or modified due to my foot injury, because the cardio day I had with all the steps made it hurt more the rest of the day. But Russian twists don’t hurt, and neither do most of the strength moves, including the deadlifts, so I got a good workout done!

Lisa

That was great. Hard, but great. 🥵🦵🥵

This workout is 50% crazy good challenging. Meaning some new compound workout moves.  Thanks for the change/challenge.

Deborah

Day 1- Lower Body

Wow!!!! Upper body days will forever be my favorite! This one is getting a ❤️! 🥵💪❤️

Day 2- Upper Body

So much fun! Just what I needed for my active recovery day!

Tameka

After finishing the Busy Body program, this was perfect for a recovery day! I also have an injured foot (just badly bruised and improving every day), so I appreciated the low impact workout!

Day 3- Full Body Strength

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