Name: Playbook - Juice & Toya - W3/D1 [Lower Body Strength] DB
Uploaded: 2024-04-28T06:00:56.203Z
Duration: 45 min
Description: W3/D1 [Lower Body Strength] DB

Rita

Nick Xenakis

Geestan

Jean Cyprien

Natalia

Breanna

👍🏾🙌🏾 Done!  Nice start to my week!

Lynda Carpenter

I don’t know if this was difficult or if my balance was really bad today 🤣

Michelle

🔥🔥 Thanksgiving workout complete Round2 🔥🔥

Kabanay Whitaker

I’m behind but still gettin it in🤘🏾🤘🏾🤘🏾💪🏾💪🏾💪🏾💪🏾💪🏾lessssss goooo!

Kizzy

Tameka

Ryan Douglas

Xavier

Jillian Bowen

I did this for day 3 not day 1 and it got me into a great sweat session!

Elisabeth

Charmaine

Paul

Olga

Good stuff like always. Hamstrings and quads lit up!

Renesa

Anderson Bolden

Did this yesterday but forgot to hit complete. My legs are getting a lot stronger this week.

Lasheree Holness

Sara

W3D1 completed. Used 15lb dumbbells. The EMOM was very challenging.  By the third round I was lucky to gey 5 seconds of rest. My core was solidly worked and looked significantly slimmer than when I started. Ready to eat though!

Irma

Pushed through…sneezy and cough-filled day but proud to have still completed the workout! #getitdone💪🏾🖤

Salama

Week 3 day 1 😎 great for Monday workout idk if its good or not but I finished in 30mins an I used 30lbs 🙂 i feel stronger but I think ill hit smth else as well just to be extra lol

Tony

Workout done!✔️🦵🏽That EMOM!🥵🔥

Aishea

Keren

Bianca

Karen

Nice little charge after the weekend! I sweatergawd, once this is all over, I will not look at 30 seconds the same way again!! 🥴😂😂🔥🥵💪🏽 Welcome to Week 3, fam!! ☺️💋

Goldn

Great work out. I need to focus on my single leg deadlift. Abs burn so good 👍 😋

Maria

Lisa H

Ouch. My legs and abs are on 🔥🔥🔥

Jess

Wk3D1 complete I went heavy today the sweat was crazy!!

Dari

Danielle

Nakia

W3 D1 ☑️🔥🥵🔥 The burn feels good after a day of rest!

Legs and core killer workout 💪 👌 😎.

Beverly

I was so confused on circuit 3. What is a EMOM?

Sexy60

No matter who you are, you will not have a life without SCARS … Recovery

W3D1, LB workout 💪🏿 👌🏿 complete. Look forward to this week, trying to Amp up my workouts while being mindful to allow for recovery...

Donna

Isabel

Michele

Tracy

Carson Edwards

Circuit 1
3x8ea. 	Dumbbell Offset Squat
3x15	Dumbbell Suitcase Deadlift 
3x30 sec.	Dumbbell Goblet Squat Hold 

Circuit 2	
3x8ea.	Dumbbell Side Squat Pulses
3x8ea.	Single Leg Deadlift + Knee Drive
3x8ea.	Dumbbell Split Squat Pulses 
	
EMOM: 9 Minutes
x8ea. (16 total) Alt. SL Jackknife
x15	 Dumbbell Tuck Crunches 
x20 total Plank DB Pull

-Begin with a single dumbbell in one hand, between the legs
-Squat down, and as you come up, pass the dumbbell into the opposite hand

Offset Dumbbell Drop Squat

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

Suitcase Deadlift

-Begin with dumbbell goblet style at the chest
-Squat down, and maintain this squatting position
-Keep chest tall, core engaged

Dumbbell Goblet Squat Hold

Circuit 1

-Hinge back into a single leg deadlift
-As you come up, drive the opposite knee up towards the chest

8 each leg

Dumbbell Single Leg Deadlift With Knee Drive

-Begin in a split stance position, dumbbells at your side
-Drop the back knee down
-Pulse up and down, keeping front knee behind your toe, core engaged and chest tall

Dumbbell Split Squat Pulses

Circuit 2

In this EMOM circuit, you will rotate between the given reps each of the 3 core exercises for a total of 9 minutes (3 rounds of each).  

-x8ea. Alternating Single Leg Jackknife
-x15 Dumbbell Tuck Crunches 
-x10ea. Plank Dumbbell Pull  Through

Starting the timer, do 8 each (16 total) alternating single leg jackknives. Rest for the remainder of a minute. So, if it takes you 35 seconds to complete the exercise, you'll rest for 25 seconds. At the start of the next minute, complete 20 total dumbbell tuck crunches. Rest for the remainder of the minute. At the start of the next minute, complete 20 total plank dumbbell pull throughs. At the start of the next minute, go back to the top of the circuit, completing 20 total alternating single leg jackknives. Continue through the circuit for 9 total minutes (3 rounds of each exercise.)

If you notice that the circuit is too easy, increase the reps. If it is too difficult, decrease the reps.

-Alternate tucking knees into your chest as you tuck your hands toward your knees
-Extend back out into returning position

Bodyweight Alternating Single Leg Jackknife

-Begin on your back with the dumbbell at your chest, legs extended straight 
-Tuck in your legs, as your bring your chest towards your knees

Dumbbell Tuck Crunch

- From a high plank position and a single dumbbell behind one hand
- Reach across with your opposite hand and pull the dumbbell across to that side
- Repeating back and forth for time or reps

Plank Dumbbell Pull Through

EMOM Core Circuit

W3/D1 [Lower Body Strength] DB

Olivia Lopez

App Exclusive Warm Up

Aleicia

Clarinda

CHALLENGE STARTS MONDAY OCT 24th! SIGN UP NOW!

My glutes are in fire!!! 🍑🔥🍑🔥🍑🔥

Myla

Ebony Vaz

W1/D1 Lower Body Strength - DB

It was amazing, I thought it was going to be too easy but nope, I was wrong as always 😅

Great upper body sweat sesh 💪 👏 👌

Tasha

Courtney Brooks

W1/D2 Upper Body Strength - DB

Terra Ochsner

This was tougher than I expected, but so, so good. Fantastic burn🔥🔥🔥🙌🏾🙌🏾👏🏾👏🏾👊🏾👊🏾💪🏾💪🏾

Francesca

Whew, what a workout, but I pushed 🫸 through and made it to the end.😊👌👏

W1/D3 Full Body HIIT - DB

Shawn

Great core workout and stretch. Great way to start the day. 🧘🏾‍♀️

W1/D4 Core Workout And Recovery Workout - DB

9 sets 1st try
11 sets 2nd try! 🤩💪🏾
10lb weights

W1/D5 30 Minute Dumbbell AMRAP - DB

Jamie Simonson

Months later and got it done!💪🏽😮‍💨🔥

Alba Oaks

Leah

W1/D5 Dumbbell [30 Minute AMRAP] DB

🔥🔥🔥🔥🔥👏🏾👏🏾👏🏾👏🏾🙌🏾🙌🏾🙌🏾🙌🏾💪🏾💪🏾💪🏾💪🏾

What a sweat session!!! Phew💦💦💦💪🏾

This was so nice to help relax my muscles after AMRAP a few days ago! No matter how much stretching I did, this helped more

W2/D1 [Full Body Strength] DB

Avian

5 star workout, great pump, feel great 🔥

W2/D2 [Full Body Dumbbell] DB

Another great workout🔥Thanks J&T🙌🏾👏🏾

W2/D3 W2/ D3 [Cardio HIIT] DB

Great Recovery 🙌🏾. Thanks J&T👏🏾

Jennifer Leng

Nice recovery day. Feeling good!💪🏽✔️

W2/D4 [Recovery] DB

Battled through when it was getting hard. I feel great!

Destiny

Mihai

W3/D2 [Upper Body Strength] DB

Tiffany N

W3/D3 [Cardio/HIIT] DB

Recovery day… right on time! Felt good 👍🏾

Sahaly

W3/D4 Mobility & Stretch DB

First time doing this video workout and upped my reps by 5! Nice little pump 💪🏽

Just what I needed after an extra day of rest.

W3/D5 Full Body DB EMOM

Elle

Jennifer

W4/D1 [Full Body Strength] DB

W4/D2 [Full Body Strength] DB

Debbie

I really enjoyed this one. I could do this daily.

Taqwanna76

W4/D3 [Cardio-HIIT] DB + Finisher

I held some light dumbbells for the stepping workout to help get my heart rate up and the stretch was great! 💪🏾

I was feeling a little sore, so this was good 👍🏾

W4/D4 [Step Workout + Recovery Stretch] DB

I had to modify some bc of chronic pain, but I did it! 💪🏾 12 sets, 15 lbs

12 reps with 16,5lbs, sweat mode ON! 💪 Didn’t do 2 arnolds, just one arnold followed by neutral.

W4/D5

Last time I did 10 pound weights and did 16 reps. This time I upped my weights to 15 pound but did 12 reps.

W3/D1 [Lower Body Strength] DB

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