Name: Playbook - Juice & Toya - W1/D2 Upper Body Strength - BW
Uploaded: 2024-01-07T18:37:45.178Z
Duration: 45 min
Description: W1/D2 Upper Body Strength - BW

Clare

Sexy60

Managed all except renegade rows! Don't quite have the strength for them yet

Elise

Good circuit, 👍🏾 this was my second I did DB this morning feeling strong 💪🏿

Donna

Kertina

It was challenging.Good but I will be good to have alternative. Thanks 😊

Laetitia

DarTina

Was tough, my arms arw gonna hurt tomorrow!

Anna

W1/D6 active rest day for me so modified the last circuit. Keeping this one though coz I love it!!

Jennifer

Diana

Angelina

Marie

Charmaine

Ashley

That was a lot more challenging than it looks!

Penelope

Tish

My arms are shaking and my and are on fire, but I did it!

Natasha

Jean Cyprien

This was intense. Had to modify the up/down plank. But overall-great workout.

Jenn

Katie

Anita

Circuit 1
3x12	Supermans
3x12	W's

Circuit 2	
3x12	Tricep Dips
3x12	Plank Up Down

Circuit 3	
3x10	Push Up 
3x16	Alternating Renegade Row

Core Circuit	
3x10	Sit Up 
3x20	Russian Twist
3x30sec.	Hold The World

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Bodyweight Superman

-Begin laying flat on your stomach, arms extended in front of you
-Pull arms back, with elbows wide, and actively squeeze your shoulder blades as you pull back
-Keep core engaged to protect lower back

W Pulldowns

Circuit 1

- 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

- 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

- 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 a high plank position 
- Row one hand toward your ribs
- Focus on squeezing your back
- Repeating with the opposite arm

Bodyweight Alternating Renegade Row

Circuit 3

Try not to pull on your head/neck
Keep belly button sucked in to engaged core as you come up

Bodyweight Sit Up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching hands toward the floor

Russian Twist

- With your body in a V-sit, bent at the knees, hold position for time

Hold The World

Core Circuit

W1/D2 Upper Body Strength - BW

Demei

App Exclusive Warm Up

Charlene

Great info. Can I submit my picture in the morning ?

Kirk

Aleicia

CHALLENGE STARTS MONDAY OCT 24th! SIGN UP NOW!

👍
This is perfect as I’m looking to focus on body weight training for the next few weeks and taking a holiday from dumbbells.

Very surprised at the sweat I got going on without weights 🔥💪🏾

W1/D1 Lower Body Strength - BW

Love this workout! Like to see more variations of this kind of workout!

Jennifer Leng

Christina Kohfield

That was hard. Had to make two modifications but building strength. Dad did it with me today. El supremo (dad)

W1/D3 Full Body HIIT - BW

W1/D4 Core Workout And Recovery Workout - BW

Not into repeatable trainings but nice for a change!

Had to modify the push-ups and planks after a few sets but I got thru it.

W1/D5 30 Minute AMRAP - BW

W3/D6 trying to catch up on missed workouts. Ummm don’t do this if you’re mind isn’t set right….this knocked me out🤣

W1/D5 Bodyweight AMRAP + Finisher

Whew!  On Vacay but not going to go without working out…Let’s go!!

Carmen

W2D1 2.0, add this to the DB  workout 💪🏿 👌🏿 😎

W2/D1 [Full Body Strength] BW

Yours is the absolute best content in this app 💪👌🔥

Anja

W2/D2 W2/ D2 [Full Body Strength] BW

That was great!! Nice challenge but doable!!

Eursla

betsy

Anta

W2/D3 W2/ D3 [Cardio HIIT] BW

Sophiatey

W2/D7 nice recovery workout!! Week 3 here we come!!!

W2/D4 W2/ DAY 4 [Recovery] BW

The 10 min finisher was great but brutal.  Love the excercises

SakuraBlossom92

My bun fell out during the finisher…that was no joke with no breaks although I did have to say a little prayer a purple times to get though! W2D3 complete!

What a sweat 😓, but happy for the workout , thanks 😊

W2/D4 W2/DAY 4 [Recovery] BW

W2D5✔️
13 rounds up to finishing the push-ups 🥵🔥

10 reps x 8.5 set
Some with dumbells, some without

Completed 14 rounds - the first 8 rounds, I did the push-ups on my toes. 
I feel great! Now it’s time to eat! 😅
Thanks J&T - it was the perfect finisher for this W2!!! 🔥

Anca

W2/D5 [Pyramid Workout] BW

W3D1✔️
 8 and finished the jack knives on the 9th minute of EMOM
🥵🔥

W3/D1 [Lower Body Strength] BW

W3/D2 [Upper Body Strength] BW

Finally figured out how to unroll the workout, thought there should be breaks between each exercise but there aren’t and I see why 😅😅😅 👍

Charlotte

W3/D3 [Cardio-HIIT] BW

W3/D6 did this today and it felt good but I felt more than a “few” cracks🤪 There was some shoulder pain so gonna have to watch it.

W3/D4 Mobility & Stretch BW

Perfect for that time of the month. Don't often weigh myself and tend to go with eating healthy and going on how I feel in myself, clothes and how I feel when I look in mirror. I'm already noticing definition and clothes are looser and feel more energetic. I'm on a 6 week travelling break in Asia and been eating healthy here as the diet is very healthy :)

It was just soft for me
The session is nice though!!!

Manuel

W3/D5 Bodyweight [Low Impact HIIT] BW

W4/D1 done ✔️ Those glute marches are hard for me. Just doubled glute bridges to make up for it💪🏼💪🏼

W4/D1 [Full Body Strength] BW

W4/D2 [Full Body Strength] BW

Pascale

W4/D3 complete! I didn’t think I was gonna make through the finisher…..that felt so much more than 45 seconds🤣🤣

W4/D3 [Cardio-HIIT] BW + Finisher

Karen

W4/D3 done! Love this. It’s cold in the house so the step workout warmed me up😂

W4/D4 [Step Workout + Recovery Stretch] BW

Did 8 1/2 in 15 minutes , amazing sweat , like it thanks 😊

I did it.... 10 rounds plus the finisher added to the DB AMRAP and I'm exhausted... but this really pushed me and for that I'm grateful

W1/D2 Upper Body Strength - BW

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