Name: Playbook - Juice & Toya - W3/D1 Lower Body
Uploaded: 2025-10-13T16:56:11.589Z
Duration: 35 min
Description: W3/D1 Lower Body

Only managed 3 sets tonight. Just couldn’t do that last one.

Chrissy

💪🏾💪🏾💪🏾💪🏾💪🏾🫶🏽

Shannon N Kennedy

Sabrina

Leg Monday’s!!!! Feeling sweaty and happy with what I did today I didn’t live super heavy because my hips are bugging me, but I did still progressively overload with every set

Lizett

Megan

It was amazing! I feel great and accomplished 💪🏼 recommend to anyone looking for health betterment overall. Thanks J & T

Jessica

Aricely

Add calf work, pretty please. I appreciate you both! 🫶🏽

Michelle

Rawan

This was a push but I love the weights then body weight! Great balance, thx J&T!❤️

Tracee

mmmmmmad

I wasn’t gonna do four sets for the first two but I pushed through and did it and I feel so good

d1dfree

Challenging. I'm loving getting back into shape.

Marie

Erin

Joanne

Great! I did the last set with a flute band 😩

Ginny

Hip bridge to sit up was fun for me! This was a good sweat inducing workout for sure! I feel like this showed me that I can do anything!!!

Nick Nielsen

The table tops where the hardest for me. Ouch my toes.

Daniel

Yay, love the mix of different exercises.

Dyana

Chanti

It was tough, trained with my 2month old today. Super tough

Phindi

LaVonshe

Zita

Petra

Nathaniel

Melinda

Julie

Meghan

The table-top hydrant were a near death experience… my shoulders are done for it!!!

Amazing! Glute to sit ups was hard. I did glutes to crunches instead. W3D1 completed 😃

Sharon

Nita

The design of this workout was masterfully put together. 🔥🔥

Ernest

Christy

Regina

One word. Real tough. Oh that's 2 words.  This is how delirious I am after that workout, lmbo.  👍🏼💪🏽

Donna

4.6 mile run and then lower body…Booyah! Feeing good 💪🏼

Morgan Kelsey

Jess

Margaret

Really loved this workout. All fired up 🆙 Now off to a run/walk and stretch

Aida

Astrid

Anderson Bolden

Jill

Clare

Maria Paula

Claire

Superset 1
4 x 12 Sumo squat 
4 x 10 Front loaded deadlift

Superset 2
4 x 12 Dumbbell front squat 
4 x 10 Single leg RDL + tuck 

Superset 3
3 x 16 Alternating side lunge
3 x 30 sec. Goblet squat to knee drive 

Superset 4
3 x 10 ea. Glute bridge sit up
3 x 10 ea. Table top fire hydrant

- Stand in a wide toed out stance 
- Holding dumbbells in front of you
- Lower into a squat, dumbbells towards the ground
- Stand up to full extension

Dumbbell Sumo Squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell Front Loaded Deadlifts

Superset 1

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Double Dumbbell Front Squats

- Stand with feet hip width apart
- Arms down in front of you
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Tuck your knee and extend back out

Bodyweight Single Leg Deadlift With Knee Tuck

Superset 2

- 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

-Squat down keeping weight back into the heels
-As you come up, drive one knee toward the chest
-Bring that knee down as you drop back into a squat
-Repeat on the other side

Dumbbell Goblet Squat To Knee Drive

Superset

-Drive hips up into a glute bridge, then back down
-After the glute bridge, come up into a sit up
-Repeat for 10 total reps of each

Dumbbell Glute Bridge To Sit Up

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

Tabletop Fire Hydrant

W3/D1 Lower Body

The stars were for me. It was rough but a great workout! Hopefully next time I can do it all

Marquita

Rough, fun, amazing. Exited to keep trying the App.

ismael

Latasha S

W1/D1 Full body

Heather

Started this yesterday (first circuit program for me) and feeling great about doing this for the first time. Loved todays workout, short but effective. W1/D2!!

Sandy

W1/D2 Dumbbell HIIT

I have fallen in love with circuits. I was an avid follow along person until I discovered J&T programs. This was great🔥🔥🔥

Jahnae

W1/D3 Full body

Good one to do at the end of LU week 1. The stretch felt great.

W1/D4 Cardio + Stretch

This is so easy to follow. I went for 1 to 10 then down to 1 and I am knackered but will feel  strong in a couple of hoirs, maybe 😅

Such a great workout. I progressed in weight as I went this time around.  Still took around the same time as last time …roughly 45 min

W1/D5 Pyramid Workout

W2/D1 Full Body

Melissa

W2/D2 Dumbbell HIIT

Loved that I got my least favorite exercises done first lol great workout 💪🏼

Evelyn Ritter

W2/D3 Full Body

Great combo! So cool to see how much stronger I’m getting to be able to keep up with more of the advanced moves during the cardio hiit

Just what I needed today.
Thanks J & T👍🏾

W2/D4 Cardio + Stretch

With 2x12 reps there is hardly any time for rest at all. Doesn’t seem right. Managed it but after the 3rd set I was drained and needed additional rest before hitting the last set.

Jordy

Tough workout but loved that my heart rate was up the whole time!

Not for me, I can’t go that fast without feeling like I’m about to pass out 😭

Carla

W2/D5 EMOM's

Great low impact hiit! Worked up a nice sweat!

Lower body then full body…now it’s time to walk the dog lol great work out

W3/D2 Dumbbell HIIT

Jennifer

Arms, shoulders and my chest is on 🔥🔥🔥. Great workout!

W3/D3 Upper body

Great start to my morning! Worked up a nice sweat!

W3/D4 Cardio HIIT + Stretch

Great challenge! Went lighter with 15’s through the entire workout and make it through 7 rounds🥵

This was great. I didn’t read it well and did 3 round of the ab work with 6 rounds of the amrap. Feeling strong at 67. So appreciate you!

Shahnaz

W3/D5 AMRAP + Core circuit

W4/D1 Lower body

That was a good sweat! Used 6kg dumbbells - heavy enough for now!

W4/D2 Dumbbell Tabata

Another awesome workout…arms and shoulders are on fire

Progressively overload everywhere I could feeling great feeling strong ready for some chipotle later

W4/D3 Upper body

Feeling amazing after this! Another great one!

Very sweaty. I was struggling towards the end. Will definitely have this one on repeat

RODAH

W4/D4 Cardio HIIT + Stretch

This time I dropped the weight to 15 & 20’s to see how fast I could get thru it. 26 min 26 seconds…I’m good with that!

😳 whoa🥵🥵🥵 21:07. I’m wiped lol

Can't say I enjoyed this, but pushed through and did a better time than week 1. So it's an improvement.

W4/D5 Pyramid Workout

Wow, what a way to start a Monday! Great workout💪🏼

Let’s go! I was short on time today so I did modify and did only three sets but I still feel really great. My abs were burning. Amen.

W5/D1 Full body

Y’all weren’t lying when you said we were gonna get crazy/wild with this one. 🥵 Thank you! This was a great barometer for me.

Another awesome workout! That finisher 🔥🔥🔥🔥

W5/D2 Dumbbell HIIT + Finisher

Loved the combinations in these super sets!

W5/D3 Full body

Patricia

Just what I needed today. Cardio and a good stretch. 😊

W5/D4 Cardio HIIT + Recovery

I tried to pick up the intensity this time around

Underestimated this one! Feel the burn!!! 🔥

David

Not my finest, but definitely intend to improve on my timings.

W5/D5 EMOM's

This one was tough for me but I went heavy and gave it my all!

This felt like it took me forever to get thru, but I did it! 👏🏽

W6/D1 Full Body

W6/D2 Dumbbell HIIT + Finisher

W6/D3 Full body

Jaclyn

W6/D4 Cardio + Recovery

It feels so good to finish the Level up program!!

Whew 6 weeks and I did it! Thx J&T, feeling strong over here! ❤️

W3/D1 Lower Body

Community

More workouts from Juice & Toya