Name: Playbook - Juice & Toya - W1/D3 Full Body Strength BW
Uploaded: 2024-01-07T18:37:45.379Z
Duration: 45 min
Description: W1/D3 Full Body Strength BW

Isaac

Jennifer Leng

Abby

Anthony

Had to skip the last round of abs, but I managed to do the full form for Hold the World!

Natasha

DarTina

Another great workout! I sweated so much on this one. Hold the worlds are my least favorite 30s seemed forever 😆

Jolisa

Alba Oaks

Third circuit workout and I have to say, today I felt like I went through pretty quick! Must have been cos I am full of beans 🥰

Rita

Workouts like these ALWAYS start a sweat session time as I start😂

Chameika

Could hold on the 3 iso exercises. Struggling with rotation plank and dips. Feeling good to have done it .

Pascale

Good stuff, i am still struggling with eh single leg dead lifts

Michael

Feeling amazing. Building that strength 💪

Ivelisse

Powerful! Feeling energized! It really pushed me and I pushed myself and am feeling great. Thank you!

Lindsey

Nadia

Circuit 1
3x10ea. 	Bodyweight Split Squat
3x10ea. 	Single Leg RDL 
3x30 sec.	Counterbalance Squat Hold 

Circuit 2	
3x12	Tricep Dips
3x12	Supermans
3x30 sec.	Extended Plank Hold

Circuit 3	
3x16	Plank Rotations
3x20	Plank Shoulder Taps
3x30 sec. Hold The World

Begin in split stance position
Drop into a lunge, keeping chest high, core tight

Bodyweight Split Squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Deadlift

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Hold position for time

Bodyweight Counter Balance Squat Hold

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

- 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

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged holding position for time

Extended Plank

Circuit 2

- From elbow plank position 
- Rotate open to a side plank position
- Reverse movement back to plank and repeat to the opposite side

Plank Rotations

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

Plank Shoulder Taps

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

Hold The World

Circuit 3

W1/D3 Full Body Strength BW

Crystal

Latoya

Paul

NEW YEAR PROGRAM WILL BE RELEASED JANUARY 1 🎉

Good morning stretch to begin this program!

Danielle

Always feels amazing! My mom and I are about to start the Level Up Challenge!

Astrid

Tosin O

5 Minute Pre-Workout Warm Up [App Exclusive]

This was really good. Always enjoy your videos with the cues and music

yolandeL

Amazing! Finished with a long child pose to relax. So good 😉

Much needed after that full body work out!

Cool Down Recovery Stretch

My first work on the app and I love it. Only thing my wrist hurt what would you recommend as a modification

Anna

W1/D1 Full Body Strength BW

Alessandra

Michele

W1/D2 HIIT BW

Mendoza

W1/D4 Cardio-HIIT/Recovery

Keith

W1/D5 Full Body Drop Set BW

It was good, but I liked all the days from week 1 day 1-5 better than this particular one. It wasn’t a heavy sweater one. But was good! I feel like I need to add more workout after. For the week 1, I was KO’d lol! But you guys are great! Love all the workouts

Took me longer to complete due to my back. I also had to change improvise some exercises. My back would not allow my to do my regular squats so I used a chair to do sit and stand ones. I did one leg kick backs instead of the bridge. The rest I was able to do but slower.

W2/D1 Full Body Strength BW

W2/D2 Full Body HIIT BW

Just the workout I needed today! 💪🏽🔥

W2/D3 Full Body Strength BW

Did the workout following Toya this time and focusing on form ❤️
I’m done for today

W2/D4 Cardio-HIIT/Recovery

Maria Paula

Another great week! The final round is always fun, race against time!

W2/D5 Full Body Drop Set BW

Clare

W3/D1 Lower Body Strength BW

W3/D2 Full Body HIIT

More challenging than I thought!! Perfect workout today; the gym was wayyyy too busy!! Definitely gonna start using your workouts more often!

Elizabeth

W3/D3 Upper Body Strength BW

Nice to do a workout without time constraints 😊

W3/D4 Cardio-HIIT + Recovery BW

That was easier than the regular circuits, since I got more rest time. Modified a few, but did really well.

Lisa

What’s the difference (exercise wise) between doing the 9 minutes or 3 rounds of each circuit?

W3/D5 Full Body EMOM

Juice & Toya, I dislike you being time for that core circuit…. Zooosh, that one was hard, and I am sure I did not do it right, tried my best at least😂😅

Phew! That was really tough for me. It really pushed me to my limit. Thanks again for the challenge! I’m definitely building muscle.

W4/D1 Lower Body Strength BW

After taking 2 days rest, I was thoroughly excited to get back into it! And some of the new moves really got my muscles going!

W4/D2 HIIT BW

W4/D3 Upper Body Strength

Good workout. There is a wrong intro video on the second round of the second set… it says jump lunges when it should be jump squats.

Much needed Adrenalin boost after manic few days at work and irritating my elbow. So quick day swap and I feel so much better for it! 💪🏽

W4/D4 Cardio-HIIT + Recovery BW

Thoroughly enjoyed working my muscles! Especially my core as I am for sure wanting to get that working hard! 🥵

W4/D5 Full Body EMOM

Very, but very good workout! Complete letterally!

Had to jump to this workout instead of dumbbell due to being without. Still a good workout. 😁

Renesa

W5/D1 Full Body Strength BW

That sucked! Also, it said 30-min workout, but by the timer, it was 41 minutes (took me 45 because of interruptions that come with being a mom to kids and kittens). 3 rounds would have made 30 minutes. Still, it was a good workout. I don’t regret it!

W5/D2 Full Body HIIT BW

Still feeling sick, but missed working out so much! So paced myself through this and feel so much better afterwards 🥰

Superset 3 was a whole beast for me!🤦🏽‍♀️

Dineska

W5/D3 Full Body Strength BW

That felt good after all the previous workouts! Nice not to have to jump!

W5/D4 Cardio-HIIT + Recovery BW

563 reps. Could have done 9 whole rounds and maybe 10 if I’d gone faster the first half. I got 4 rounds exactly the first 15 minutes.

Loved and crushed it. Went thinking about doing 3 rounds, ended up with 5 and 2 minutes to rest/stretch after; modified  the arm dips for 2 different exercises for the same area and a few breathers here and there!

W5/D5 [30 Minute AMRAP] BW

W6/D1 Full Body Strength BW

Those drop lunges were🔥😮‍💨Great workout going to get a good nights rest tonight! 😴

Those drop longest and hollow plank were an absolute killer!! 🥵

W6/D2 Full Body HIIT BW

I was tired so I was slow, but I got it done without skipping sets.

Arms feel weak but this workout helped me prove my strength even when my body said it couldn’t be done. 🔥💪🏽

Great workout today!  Thanks to these weekly workouts & incorporating a healthy diet, I've shed right at 20 lbs of fat since in 6 weeks!

The Williams 

W6/D3 Full Body Strength BW

Definitely sweated up a tsunami but great cardio exercise

I can really tell how much stronger I am since doing this workout. Most of the moves I used to feel the burn but I found most of the moves a little too easy 💪🏽

W6/D4 Cardio HIIT + Recovery BW

630 reps! And I was tired and unmotivated this morning.

Thoroughly enjoyed getting a sweat. And even made sure to note down my sets! Completed 8 and got to Good Morning on set 9 🥵

W1/D3 Full Body Strength BW

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