Name: Playbook - Juice & Toya - W3/D1 Lower Body Strength BW
Uploaded: 2024-04-28T06:00:56.218Z
Duration: 45 min
Description: W3/D1 Lower Body Strength BW

Clare

Alessandra

Maria Paula

Keith

Chanti

Anthony

Jennifer

Alba Oaks

My strongest part is my legs, and have to say that I thoroughly worked them! 🥵

Rita

Rehemah

I’ll message privately too but I am unsure about whether I am suppose to alternate legs in one round or on the next round. Thanks!

Lindsey

Carmen

Circuit 1
4x12	Overhead Squat
4x15	Goodmorning To Calf Raise 

Circuit 2
4x10ea	Reverse Lunge + Tuck 
4x10ea. Single Leg RDL + Tuck 

Circuit 3	
3x12	Bodyweight Squat Pulses 
3x12	Alternating Side Lunges 

Circuit 4	
3x16 Single Leg Glute Bridge Jackknife 
3x10ea.	Table Top Fire Hydrant

- Stand with feet shoulder width apart and arms extended overhead 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Overhead Squat

-Hinge back keeping weight in heels, slight bend in the knees
-As you come up from the hinge, raise up onto your toes, squeezing glutes and calves

Bodyweight Goodmorning To Calf Raise

Superset 1

-Step back into a reverse lunge
-As you come up, drive your knee up towards the chest

Bodyweight Reverse Lunge With Knee Drive

-Hinge back in the hips on a single leg
-maintain neutral spine, keep core engaged
-keep back toes facing the ground to keep hips neutral
-as you come up, drive your knee towards your chest

Single Leg Deadlift To Knee Tuck

Superset 2

Drop into a squat, and pulse at the bottom one time, squeezing glutes

Bodyweight Squat And Pulse

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeating the sequence on the opposite side

Bodyweight Alternating Side Lunges

Superset 3

-Start in a glute bridge position 
-Go up into a single leg glute bridge as you bring the dumbbell toward your knee in a jackknife position

-Bodyweight: no dumbbell in hand!

Alternating Glute Bridge Jackknife

-Begin in a tabletop position, knees lifted off the ground
-Maintaining a neutral spine, raise leg out laterally, squeezing glutes

Tabletop Fire Hydrant

Circuit 3

W3/D1 Lower 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 😉

Pascale

Much needed after that full body work out!

Chameika

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

Abby

W1/D1 Full Body Strength BW

Isaac

Michele

W1/D2 HIIT BW

Jennifer Leng

W1/D3 Full Body Strength BW

Mendoza

W1/D4 Cardio-HIIT/Recovery

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

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

W2/D5 Full Body Drop Set 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 🥵

W3/D1 Lower Body Strength BW

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