Name: Playbook - Juice & Toya - W3/D3 Upper body
Uploaded: 2024-04-28T06:00:56.219Z
Duration: 35 min
Description: W3/D3 Upper body

Rebecca

Freestyle week before summer ready and yaaaaaaasssssss!!! I put in work today my arms feel like they’re almost shaking and I love that for me 🤩😫🥵

Sabrina

Peggy Henderson

ZEUS16

Petra

Mark Kelsey

Tasha

Ernest

Jennifer Leng

Tracee

Great upper body workout!!! Great to pair with a run! 🔥🔥🔥

Tifani

Caroline

Exactly what I needed after the 3 hours run yesterday. My legs are needing a rest

Klaus Biermann

I did 17.5 the whole workout....so proud to have completed the curls to press and the rows to kick backs 💪💪💪💪

Myla

Donna

Nikiwe

Jess

Started at #5 weights when I did this the first time several months ago- now up to #10 for most. Feels great!

Margaret

Astrid

Challenging and rewarding. Off to do a HIIT workout

Aida

Clare

Anderson Bolden

Danielle

Kellye

Keila

Strong focused workout. Targets all upper body muscles

Carolyn

Jennifer

I haven't worked out in two days. Just didn't have the motivation. But today I gave it all I had!!! Definitely needed that!!! 🔥💪🦵🍑👊🥵💋

Lindsay

That was brutal, but I pushed through. My shoulders are on 🔥🔥🔥

Josie

👏🏽👏🏽👏🏽👏🏽 love upper body days

Mónica

Great upper body workout day! 💪🏽🔥

Alba Oaks

Roland

Emma

Clothilde

Love thiss. I needed an extra day of some hard work. This is perfect for a pump.

Imani

Claudine

Coreen

I was feeling myself today, but I did it and as usual I feel a lot better now! Definitely working out is a great scape from the daily problems. 🫶🏼

Olga

Avian

Hannah

Jodi

Minor set back last week but back at it this week 💪🏽

Alberta

This was intense! Upper body usually isn’t challenging for me but omg 🔥🔥🔥

Tiffani Bell

Kambria

Superset 1
4 x 12 Arnold shoulder press
4 x 15 Supinated row

Superset 2
4 x 12 Dumbbell crossbody curl 
4 x 12 Dumbbell chest press to fly 

Superset 3
3 x 12 Dumbbell curl to press
3 x 12 Dumbbell row to tricep extension

Superset 4
3 x 10 Dumbbell Overhead Sit Up
3 x 20 Dumbbell Plank Pull Through

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower slowly and controlled reversing the rotation back to starting position

Dumbbell Arnold Press

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides, palms facing up 
- Lower to starting position

Dumbbell Supinated Grip Row

Superset 1

-Begin with dumbbells at the sides
-Curl the dumbbell up and across the body

Dumbbell Alternating Crossbody Curl

-Start on your back, elbows in tight
-Press up dumbbells
-at the top of the press, open up into a chest fly. keeping core engaged
-return back to start

Dumbbell Chest Press To Fly

Superset 2

-Curl dumbbell up in hammer curl position
-Rotate dumbbells at the top

Dumbbell Curl To Shoulder Press

-Keep elbows close, dumbbells neutral grip
-Row back, squeezing shoulder blades
-Keeping elbows high after you row, extend arms back into a tricep kickback, squeezing triceps
-Return to starting position

Dumbbell Row To Kickback

Superset

-Begin on your back, core engaged and hips tucked, dumbbells straight up over the shoulders
-Come all the way up into a sit up, keeping arms straight, and drive all the way up until your arms are overhead
-Keep core engaged as you lower yourself back down

Dumbbell Overhead Sit Up

- From a high plank position and a single dumbbell behind one hand
- Reach across with your opposite hand and pull the dumbbell across to that side
- Repeating back and forth for time or reps

Plank Dumbbell Pull Through

W3/D3 Upper body

Vanessa

Nayeli

My first ever with the team and it did not disappoint. Challenging in the best way.

Porcha

W1/D1 Full body

Great workout I did this after a bigger workout so nice finisher.

Jarod Bennett

Kathy

Rushali

W1/D2 Dumbbell HIIT

Jennifer 🫰🏻

Geestan

W1/D3 Full body

Melinda

W1/D4 Cardio + Stretch

I didn’t understand that would I had to do 1 exercise 3 times or just 1 time

W1/D5 Pyramid Workout

got my ass kicked on this one... did all but one of a superset

Herman

W2/D1 Full Body

Matt

Great workout, especially the Abs portion!

Lamont

W2/D2 Dumbbell HIIT

Meghan

Sharon

W2/D3 Full Body

Didi

Tough 20 minutes but it was a good challenge.

W2/D4 Cardio + Stretch

Scott

I could only do 5 sets of everything! One day I’ll get stronger! Great start though!

W2/D5 EMOM's

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 😃

W3/D1 Lower Body

I love it! Probably make it a little harder next time :)

Awesome workout,Toya. Using 1 weight was a good sweat

Deborah

Shoulder bones cracking, broken nail, hearing the sound of the count down clock; my favorite workout so far. ❤️

W3/D2 Dumbbell HIIT

Fab workout and great stretches at the end

Becky

That was a nice start into Saturday!! Great sweat!!

W3/D4 Cardio HIIT + Stretch

Ashley

I dreaded this workout and I was right to do so 😅😅😅

Ok, admittedly I was hesitant of this workout all week. I surprised myself and was able to get through 10 sets… but was about 2mins over! I was determined to finish 10… next time will increase the weight. Thx J&T 🔥

W3/D5 AMRAP + Core circuit

Chriddy

That's was great! The last circuit was so hard, I had to push it till the end 😄 Thanks J&T!! 💛

Marie-Laure

W4/D1 Lower body

Christine

W4/D2 Dumbbell Tabata

Nita

W4/D3 Upper body

Excellent as usual .
Got the heart rate up

Rene

Had fun with this workout! Started off tired, but really got into it!

W4/D4 Cardio HIIT + Stretch

Uzoma

41 minutes! Beat my last time, using 15 and 8 lbs dumbbells! Love this challenge!

Dineska

W4/D5 Pyramid Workout

I did this workout a few days ago but forgot to input it running it for an appt.

W5/D1 Full body

This workout was real…..nice! Dogmatic!!

Out in de streets dey call it….. 🔥 🔥 🔥

W5/D2 Dumbbell HIIT + Finisher

Another angle on the staggered deadlifts would be great. I’m always unsure of my form and couldn’t quite get a full picture of how to set up with the current clip.

Jill

Enjoyed this push… almost through the 6 weeks💪🏾

Christy

W5/D3 Full body

I am starting my workout routine after a weeks break, and I feel great! The cardio and stretch was perfect! I feel just as strong as ever! Thank you Juice and Toya!

Maggie

W5/D4 Cardio HIIT + Recovery

2nd time I've done this. Those weighted jump squats are a killer every time. 🔥

Denise

W5/D5 EMOM's

It's definitely a challenge, but I feel myself getting stronger! Thanks, guys!

I pushed myself as instructed and oh boy, upped my weights for the entire workout. It was intense.  I'm grateful for the push and challenge💪🏾.

W6/D1 Full Body

Awesome! Thank you for the excellent content! I love the tempo format! First 15 sec to get acclimated to the movement and/or find balance for single sided moves. 2nd 15 sec of fluid movement and then final 15 sec to push. And because it was in 15 sec bursts, the all out portions were exciting, not dreadful lol.

Whew chile! This was a little tough after the holidays! Great workout though!🎊

W6/D2 Dumbbell HIIT + Finisher

Belinda

Joan DeBiasse

W6/D3 Full body

Nope the problem is not ya'll it's me.  I completed this whole workout, it definitely did its job but I don't like jumping exercises and anything resembling push-ups and this includes, planks, mountain climbers, etc.  That's said,  great freakin workout💪🏾.

Definitely needed a recovery day! Felt tired but pushed through 😊

W6/D4 Cardio + Recovery

I finish the first level up program second time around🙌🏼🙌🏼🥵🥵 This was great now onto the level up program.2.0🙌🏼🙌🏼

W3/D3 Upper body

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