Name: Playbook - Juice & Toya - W3/D2 [Upper Body Strength] DB
Uploaded: 2024-04-28T06:00:56.235Z
Duration: 45 min
Description: W3/D2 [Upper Body Strength] DB

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

Destiny

Mihai

Nick Xenakis

Geestan

Missed this earlier this week, but got it in. 👍🏾 💪🏿

Donna

Breanna

Michelle

Xavier

Kabanay Whitaker

Jillian Bowen

Finished ab work a day later due to time constraints. I always love a good challenge.

Renesa

Anderson Bolden

Ashley

Charmaine

W3D2 completed. A day later than usual. Needed an extra rest day. Those EMOM pushups were extremely challenging at the end of each round. I was able to do 8 reps without sacrificing form.

Irma

Salama

Natalie7537

My arms!!!🥵🔥EMOM!!🥵🔥Whew!! 🥵🔥💪🏽

Natalia

Isabel

Aishea

Jennifer

Whew rough, and I used 20 pounds man I’m feeling it already

Krystall Fields

Between those isos and that core circuit, this was the one right here!! 😍😍😍 Nothing pairs better with a workout like this one like a 🔥🔥 workout playlist!!! 🎶🎧😏 I was definitely in the zone!!! 💪🏽✨💋

Goldn

Maria

Danielle

Jean Cyprien

I really liked the ISO holds. Completed another one.

Bianca

Great work out. Had a hard time keeping my arm straight on those shoulder presses, BUT I’ll get it right with more practice 😁.

RevLydia

Circuit 2, whew. I did 5 rounds of circuit 1 & 2. Circuit 3 EMOM l did 2 rounds.

Nakia

Paul

💥💥💥 Popping hot upper body and core strength

Beverly

Lisa

Wk3 D2 it was a great workout I logged it twice because i was gonna do the last circuit and pressed complete

Dari

Sexy60

After this workout I will be in the next Black Adam movie🤣😂😅😅

Carson Edwards

Erendida

Arms are jello 💪🏾🔥+ heart rate ⬆️⬆️⬆️

Michele

Next time will have my timer ready to do the EMOM.  Burn 🔥 finish round.

Jess

W3D2, upper body with DB complete, loving the emom at the end....

Kertina

Kamar

Tameka

This was a great workout my arms are on fire 🔥🔥🔥

Karen

Joan DeBiasse

Carmen

my abs are on fire. Great upper body workout

Lasheree Holness

Circuit 1
3x10ea. Dumbbell Iso Shoulder Press
3x12	Dumbbell Neutral Grip Row 
3x12	French Press

Circuit 2	
3x10ea. Iso Curls 
3x15	Bent Over Tricep Kickback
3x10  Push Up 
	
EMOM: 9 Minute 
3x20 total Alternating Renegade Row 
3x20 total	V-Sit Shoulder Presses
3x15 Dumbbell Sit Up (or Crunches)

Start with a dumbbell in each hand, both arms pressed straight up over head.
Press one dumbbell up and down, performing a shoulder press, as the other dumbbell stays stationary over head. 
Perform given reps, and then repeat on the other side.

Dumbbell Iso Shoulder Press

- 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 your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell French Press

Circuit 1

Start with a dumbbell in each hand, both arms at 90 degrees, in a half curl position.
Curl one dumbbell up and down, performing a full curl, as the other dumbbell stays stationary at 90 degrees. 
Perform given reps, and then repeat on the other side.

Dumbbell Iso Curl

Begin in a bent over position, hips hinged back, core engaged.
Bring elbows back, arms bent at 90 degrees.
Keeping elbows up high, extend dumbbells back behind you, squeezing triceps

Dumbbell Tricep Kickback

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

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).  

-x16 Total Alternating Renegade Rows
-x15 V Sit Shoulder Presses
-x12 Dumbbell Sit Ups 

Starting the timer, do 8 each (16 total) alternating renegade rows. 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 15 total dumbbell v-sit presses. Rest for the remainder of the minute. At the start of the next minute, complete 12 dumbbell sit ups. At the start of the next minute, go back to the top of the circuit, completing 16 total alternating renegade rows. 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.

Dumbbell Alternating Renegade Row

- With your body in a V-sit, bent at the knees position 
- Press a single dumbbell overhead

V-sit with Dumbbell Press

- Begin by lying supine with arms extended straight up
- Sit up while keeping dumbbell overhead

Single Dumbbell Sit Up

EMOM Core Circuit

W3/D2 [Upper 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

Rita

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

W3/D1 [Lower Body Strength] DB

Tracy

Tiffany N

W3/D3 [Cardio/HIIT] DB

Recovery day… right on time! Felt good 👍🏾

Lynda Carpenter

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

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/D2 [Upper Body Strength] DB

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