Name: Playbook - Juice & Toya - W3/D2 [Upper Body Strength] BW
Uploaded: 2024-04-28T06:00:56.228Z
Duration: 45 min
Description: W3/D2 [Upper Body Strength] BW

Jennifer Leng

Jean Cyprien

Kertina

That EMOM had me out here fighting myself 😂 def a good end to the arm day workout.

Hazell

Katie

I really liked this workout. My son also joined in. 🔥🔥💪🏾

Ashley

Jennifer

Awesome, I did the DB upper body this morning along with 15 min walk and finish with BW upper body 💪🏿. Great day...

Donna

Anita

Ugh really hard for me! Could only do 1 round of circuit 2😬. Managed 2 rounds circuit 3.  
Better than yesterday he workout I didn’t do!
Thanks for challenging me! 
Losing weight and feeling stronger… most days 😂

Janet

Circuit 1
3x15 Tricep Dips
3x12	Alternating Renegade Rows
3x12	Total Plank Hand Walks

Circuit 2	
3x15	Supermans
3x16	Alternating Plank Up Down 
3x10	NG Push Up 
	
EMOM: 9 Minute 
3x20	Plank Reaches
3x20	Alternating Pike To Knee Tuck
3x15	Sit Up (or Crunches)

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Tricep Dips

- From a high plank position 
- Row one hand toward your ribs
- Focus on squeezing your back
- Repeating with the opposite arm

Bodyweight Alternating Renegade Row

-Start in an upward plank position
- Extend by walking both hands out in front of you 
- Engage your core and keep you hips facing the surface.

Plank Hand Walks

Circuit 1

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Bodyweight Superman

- From high plank position 
- Walk one arm down to your elbow
- Come back up and repeat on the opposite side

8 reps each side

Single Arm Plank Up Down

-Begin in high plank, or push up position with shoulders above wrist, hips neutral and core tight
-Drop down by bending elbows, keeping elbows tight to the body, core tight, and then press up to return to starting position

Narrow Push Up

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).  

-x20 Plank Reaches
-x20 Alternating Pike To Knee Tuck
-x15  Sit Ups 

Starting the timer, do 10 each (20 total) plank reaches. 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 alternating pike to knee tucks. Rest for the remainder of the minute. At the start of the next minute, complete 15 sit ups. At the start of the next minute, go back to the top of the circuit, completing 20 plank reaches. 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.

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

Plank Reaches

- Start in an Elbow Plank Position 
- Pike Hips upwards and press back through your forearms 
- Return back to flat plank position

Plank Pike Knee Tucks

Try not to pull on your head/neck
Keep belly button sucked in to engaged core as you come up

Bodyweight Sit Up

EMOM Core Circuit

W3/D2 [Upper Body Strength] BW

Demei

App Exclusive Warm Up

Charlene

Great info. Can I submit my picture in the morning ?

Kirk

Aleicia

CHALLENGE STARTS MONDAY OCT 24th! SIGN UP NOW!

Clare

👍
This is perfect as I’m looking to focus on body weight training for the next few weeks and taking a holiday from dumbbells.

Very surprised at the sweat I got going on without weights 🔥💪🏾

W1/D1 Lower Body Strength - BW

Sexy60

Managed all except renegade rows! Don't quite have the strength for them yet

Elise

W1/D2 Upper Body Strength - BW

Love this workout! Like to see more variations of this kind of workout!

Christina Kohfield

That was hard. Had to make two modifications but building strength. Dad did it with me today. El supremo (dad)

W1/D3 Full Body HIIT - BW

Penelope

Charmaine

W1/D4 Core Workout And Recovery Workout - BW

Not into repeatable trainings but nice for a change!

Anna

Had to modify the push-ups and planks after a few sets but I got thru it.

Angelina

W1/D5 30 Minute AMRAP - BW

W3/D6 trying to catch up on missed workouts. Ummm don’t do this if you’re mind isn’t set right….this knocked me out🤣

W1/D5 Bodyweight AMRAP + Finisher

Whew!  On Vacay but not going to go without working out…Let’s go!!

Carmen

W2D1 2.0, add this to the DB  workout 💪🏿 👌🏿 😎

W2/D1 [Full Body Strength] BW

Yours is the absolute best content in this app 💪👌🔥

Anja

W2/D2 W2/ D2 [Full Body Strength] BW

That was great!! Nice challenge but doable!!

Eursla

betsy

Anta

W2/D3 W2/ D3 [Cardio HIIT] BW

Sophiatey

W2/D7 nice recovery workout!! Week 3 here we come!!!

W2/D4 W2/ DAY 4 [Recovery] BW

The 10 min finisher was great but brutal.  Love the excercises

SakuraBlossom92

My bun fell out during the finisher…that was no joke with no breaks although I did have to say a little prayer a purple times to get though! W2D3 complete!

What a sweat 😓, but happy for the workout , thanks 😊

W2/D4 W2/DAY 4 [Recovery] BW

W2D5✔️
13 rounds up to finishing the push-ups 🥵🔥

10 reps x 8.5 set
Some with dumbells, some without

Completed 14 rounds - the first 8 rounds, I did the push-ups on my toes. 
I feel great! Now it’s time to eat! 😅
Thanks J&T - it was the perfect finisher for this W2!!! 🔥

Anca

W2/D5 [Pyramid Workout] BW

W3D1✔️
 8 and finished the jack knives on the 9th minute of EMOM
🥵🔥

W3/D1 [Lower Body Strength] BW

Finally figured out how to unroll the workout, thought there should be breaks between each exercise but there aren’t and I see why 😅😅😅 👍

Charlotte

W3/D3 [Cardio-HIIT] BW

W3/D6 did this today and it felt good but I felt more than a “few” cracks🤪 There was some shoulder pain so gonna have to watch it.

W3/D4 Mobility & Stretch BW

Perfect for that time of the month. Don't often weigh myself and tend to go with eating healthy and going on how I feel in myself, clothes and how I feel when I look in mirror. I'm already noticing definition and clothes are looser and feel more energetic. I'm on a 6 week travelling break in Asia and been eating healthy here as the diet is very healthy :)

It was just soft for me
The session is nice though!!!

Manuel

W3/D5 Bodyweight [Low Impact HIIT] BW

W4/D1 done ✔️ Those glute marches are hard for me. Just doubled glute bridges to make up for it💪🏼💪🏼

W4/D1 [Full Body Strength] BW

W4/D2 [Full Body Strength] BW

Pascale

W4/D3 complete! I didn’t think I was gonna make through the finisher…..that felt so much more than 45 seconds🤣🤣

W4/D3 [Cardio-HIIT] BW + Finisher

Karen

W4/D3 done! Love this. It’s cold in the house so the step workout warmed me up😂

W4/D4 [Step Workout + Recovery Stretch] BW

Did 8 1/2 in 15 minutes , amazing sweat , like it thanks 😊

I did it.... 10 rounds plus the finisher added to the DB AMRAP and I'm exhausted... but this really pushed me and for that I'm grateful

W3/D2 [Upper Body Strength] BW

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