Name: Playbook - Juice & Toya - W3/D1 Full Body Strength
Uploaded: 2024-04-28T06:00:56.132Z
Duration: 30 min
Description: W3/D1 Full Body Strength

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!!

Sabrina

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

Lisa H

Vanessa

Michele

Hello! Great workout :) 
I have a question about the garhammer exercise...my body keeps sliding down and by the end of 12 reps I've slid halfway off the matt. Is this normal or am I doing something wrong? Is there any way to reduce the sliding? 😬
Thank you 🙂

Raquel

Elle

A great Friday workout after missing all week. Not too hard, not too easy. 🔥🔥🔥

Tifani

Kristi

Tiffani A Rodgers

Donna

Belinda

Alessandra

Not easy but my favorite workout this week. Feeling great!

Madison 

Question-why do we alternate legs/upper body with full body each week? 
Just a rookie question!

Maria and Josh

Chriddy

I love your workouts! They are challenging but don’t kill my knees!

Shanae

Melinda

OMG TF IS A GARHAMMER?!!! I hate it's mother!!!😫😫😂😂

Nita

Jess

Marzio

Geestan

TOUGH 😮‍💨😮‍💨😮‍💨 but good!

Shalonta

After 100 reps, 12 felt a lot easier 😂

Shanti

Still sore from yesterday’s 100 rep challenge so lifted a little lighter. Still a good one!

Jodi

Clare

Abby

Whew😅😅😅🔥🔥🔥🔥💪🏾💪🏾💪🏾

Carson Edwards

Olga

Imani

Lucia

I wore myself out yesterday. So this was a nice lighter workout for today.

Marion

Found this relatively easy today even though I was a little sore

Jeorgia

Shelly

A really good and simple workout. Ab work was much needed.

Destiny

Crystal

That was just what I needed! I was pretty sore after yesterday but I'm feeling better already!!! 💪👊🔥🍑🦵💞

Lindsay

Wasn't gonna...been lifting heavy at work all week.  Never regret a work out. Ready for the day!

Leah

My Week3D1 🥵I'm feeling so disciplined and healthy, I'm starting to feel good and look like I want it! Thank you🥳

Roxana

I really enjoyed this one! My triceps are on 🔥

Set 2 was tough with 12lb weights but doable. I need to learn how to engage my core better. My timing is better,  yayyyy! Loved this 🔥🥵💦🔥

Demei

Went slow with attention to the form and safely for my back. Great workout 🤩

Pascale

Jennifer

Jennifer Leng

Abs on fire and so is everything else 🥵🔥🔥🔥

Tiffany N

Jenny

Circuit 1
3x12	Dumbbell Neutral Grip Row
3x12	Dumbbell Alternating SL Deadlift 
3x12	Dumbbell Sit Up Twist

Circuit 2	
3x12	Dumbbell Squat To Press
3x12	Dumbbell Sumo Squat And Pulse 
3x20	Plank Reaches

Circuit 3	
3x12	Glute Bridge Skull Crusher
3x12	Dumbbell Crunches 
3x12	Hips Up Leg Raise

- 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

- Keep core tight and engaged as you hinge back
- Ensure hips stay neutral

Dumbbell Alternating Single Leg Deadlift

- Perform a sit up
- Twist your torso, reaching the dumbbell down to the floor
- Lower back down and repeat sequence on the opposite side

Dumbbell Sit Up Twist

Circuit 1

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Double Dumbbell Squat To Press

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, and pulse at the bottom range 
- Stand up to full extension

Dumbbell Sumo Squat And Pulse

- From elbow plank position 
- Alternating your arms, reach forward extending your arm

Plank Reaches

Circuit 2

-Begin in a glute bridge position
-Keeping glutes engaged, bring dumbbells behind the head into a skull crusher

Glute Bridge Skull Crusher

-Begin on your back, dumbbell extended above chest
-bring shoulder blades off the ground while engaging core and pressing dumbbell straight up

Dumbbell Crunches

-Start with legs extended straight up 
-Lift hips off the ground, bottoms of your feet toward the ceiling
-Slowly come down into a leg raise, keeping core engaged

Garhammer Raises

Circuit 3

W3/D1 Full 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

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 🥵

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

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

Cassandra

W2/D2 Upper 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

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!

W3/D1 Full Body Strength

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