Name: Playbook - Juice & Toya - W2/D2 Upper Body Strength
Uploaded: 2024-04-28T06:00:56.038Z
Duration: 30 min
Description: W2/D2 Upper Body Strength

Looooove upper body days !!!! Maybe in that abs circuit was rough! Feeling great taco Tuesday!!! High protein babeeeey!

Sabrina

Cassandra

JMeyer

Michele

Mark Kelsey

Great upper body day !! Focused on progressively overloading and feeling it 🔥

Annette

Not easy after a 30 min run but got through it!

Tifani

Adriannah

Clare

Kristi

Tasha

Stephen

Tiffani A Rodgers

Isabel

Tameka

Belinda

Jamie

I coupled this one with the dumbbell HIIT and that was a heck of a combo!

Terra Ochsner

Brutal 💪 Shoulders are on 🔥🔥🔥

Raluca

For upper body focused, that's an amazing core workout as well!!! 💪🔥❤️

Jess

Perfect workout to de-stress from a rough day

Elisabeth

Marzio

wonderful...again! The star thing goes away before i hit all....

Lindy

Melinda

Nita

SRC 2.0 had to modify a couple of moves but used mostly 20lb weights

Donna

Jodi

Olga

Lynda Carpenter

Imani

It always takes me longer than 20 to do these short workouts but, I’m always challenged and feel better about myself when I get through it! Now I just have to be more consistent and stick to the challenge so that I get the results!

Nicole

Cheryl

Jada

Alberta

Jackie

Yaritza

Madison 

I love the look of muscle. Too many people have this assumption you will bulk up. But I literally shrunk when I did primarily strength training previously. Going to do that again!!! Awesome workout!! 💪👊🔥❤️😍

Lindsay

Alyssa

I made it it through one round of circuit 3. The sharp chest pain was like ….. that’s enough big girl

S.Y.

This was hard, had to lower weights with kickbacks.

Judy

The abs was the hardest part. I just ended up doing crunches.

Alisia

Circuit 1
3x12	Dumbbell Neutral Grip Row 
3x12	Dumbbell Curl To Press
3x10	Push Up 

Circuit 2	
3x12	Wide Shoulder Press
3x12     Tricep Kickbacks
3x16	Alternating Floor Press

Circuit 3	
3x12	Dumbbell Jackknife
3x12	Dumbbell Seated Knee Tuck
3x12	Dumbbell OH Sit Up

- 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

Dumbbell Neutral Grip Row

-Curl dumbbell up in hammer curl position
-Rotate dumbbells at the top

Dumbbell Curl To Shoulder Press

- 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

Circuit 1

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

Dumbbell Wide Shoulder Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower one dumbbell until your elbow touches the floor
- Press the dumbbell up to starting position
- Repeating the sequence on the opposite side

Alternating Dumbbell Neutral Grip Floor Press

Circuit 2

-Extend dumbbell behind the head and legs straight out at the same time
-Keep core engaged by tucking hips and pressing rib cage down 
-

Dumbbell Jackknife

- Lying down with legs lifted and dumbbell in front of your chest
- Bring your torso up tucking your knees to your chest
- Lower back down with control

Dumbbell Seated Knee Tuck

-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

Circuit 3

W2/D2 Upper Body Strength

Omg this felt good, haven’t been working out. Good reminder to not let myself get off track

Courtney Brooks

5 Minute Pre-Workout Warm Up [App Exclusive]

Margaret

Magdy

Carmen

Cool Down Recovery Stretch

Lisa H

So good after all that dumbbell work. 🎉

Stacey

10 MINUTE DAILY STRETCH & MOBILITY ROUTINE

Marcia Byrd

Yeees! Been a little bit but I’m ready for the challenge- thank you!

W1/D1 Full Body Strength

Holy moly! That was a tough one but I didn’t take shortcuts (tho tempted!) and finished strong! 💓🔥💪

Appreciate the tips on the podcast to lift heavier. Upped the weights a bit tonight and really surprised myself. Felt awesome!

Brian

Heck another day down, feel great 🏋️‍♀️

W1/D2 Full Body Strength

I wore a 20lb vest instead of doing the workout twice and it was a killer 🥵

Kayla

Great workout. Got in a great sweat. Struggled a bit but I love your encouraging words at the end to keep at it until I build endurance.

Tindi

W1/D3 Cardio HIIT

Completed with a 20lb vest on, I was dying 🥵💪

It was a toughie but I'm so glad I got it done. It's definitely the strength workout I needed.

Debra

W1/D4 Dumbbell HIIT Workout

294 reps, 9 exercises completed with a 20lb vest 🥵

Vanessa

Traci

W1/D5 "Rack It Up" Challenge

Freestyle for the next two weeks until summer already 24! This workout was awesome. The bridges helped to crack my back lol. If I had progressively overloaded as much as I could surprise myself with the 25s on some moves and I feel really good.

W2/D1 Lower Body Strength

Abbie Bowman

John

Rebecca

W2/D3 Cardio HIIT

Awesome workout. Couldn’t do the finisher..next time

Man almost was going to be nope I quite 😡💨🤣🤣💪💪🏋️‍♀️

I like the pace and variety of exercises.

Colleen

W2/D4 Dumbbell Tabata

Oh dear that was hard 😮‍💨😮‍💨😮‍💨💪💪

Took a long time (70 min) but I impressed myself by keeping my upper body weights at 15-20 lbs 😅

W2/D5 100 Rep Challenge

Watching the live from yesterday that I missed all about summer already feeling so motivated. I progressively overloaded with each circuit. I like the style of this workout!!

Woo! Finally managed 20lb weights on the squat to press! On to 25s 😅

W3/D1 Full Body Strength

W3/D2 Full Body Strength

W3/D3 Cardio-HIIT

Erica

Diane

W3/D4 30 Minute Dumbbell HIIT

Dazza

W3/D5 "I Don't Like These" Challenge

April

That was a good one. Took me about 40 min. Feeling strong 💪🏾.

W4/D1 Lower Body Strength

Felt that working ab muscles I didn’t know I had 😅

Katie

Took your advise and added an additional set instead of adding a few more reps (pretty sure that was the advice you all gave in the last podcast or live). Adding a set made a difference especially bc my weights only go up to 20 at home. Thanks!!

Becky

Added a set to each circuit to push myself. I definitely could have also increased the reps. Next time! Thanks!

W2/D2 Upper Body Strength

Community

More workouts from Juice & Toya