Name: Playbook - Juice & Toya - W4/D1 [Full Body Strength] BW
Uploaded: 2024-04-28T06:00:56.352Z
Duration: 45 min
Description: W4/D1 [Full Body Strength] BW

Jennifer Leng

Kertina

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

Jennifer

Anita

Circuit 1
3x10 Squat To Reverse Lunge 
3x10 Push Up To Shoulder Tap 
3x30 sec. Forearm Knee To Elbow

Circuit 2
3x15 Goodmorning To Calf Raise 
3x12 Sumo Squat And Pulse 
3x30 sec. Single Arm Plank Up Down 

Circuit 3
3x20 Plank Reverse Fly 
3x20 Glute Bridge Marches
3x30 sec. Russian Twist 

EMOM: 5 Minutes
Jump Squat
Plank Shoulder Tap

- 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
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting and lunge with the opposite leg
- Repeating the sequence for time or reps

Squat To Lunge

- 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
- Take one hand off the ground and tap the opposite shoulder
- Repeat the push up sequence tapping the opposite shoulder

Push Up To Shoulder Tap

- From an elbow plank position 
- Tuck your knee to the outside towards your elbow
- Return to starting and repeat on the opposite side

Plank Knee To Elbow

Circuit 1

-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

Drop into a sumo squat, pulsing once at the bottom and squeezing glutes

Bodyweight Sumo Squat And Pulse

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

Single Arm Plank Up Down

Circuit 2

- Start in an upwards plank position
- Engage your core as you fly one are out to your side.
- Try to keep you hips facing the surface as you alternate sides.

Plank Reverse Fly

Beginning in a glute bridge, extend your right leg out, leading with the heel. Then extend the left leg, to where both legs are extended in front of you, hips still raised up. 
Then, bring in the right leg, keeping the heel down. Then bring back in the left leg, ending in the starting glute bridge position

Marching Glute Bridges

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching hands toward the floor

Russian Twist

Circuit 3

For this EMOM (every minute on the minute) circuit, you will complete each exercise within the minute. At the start of the minute, you will do 12 bodyweight jump squats and 20 total plank shoulder taps. Then, you will rest for the remainder of the minute. So, if it takes you 35 seconds to complete, you will have 25 seconds of rest. At the start of each minute, you'll complete the reps again, for a total of 5 rounds.

-Keep weight back in the heels
-Use your arms for momentum coming up 
-Squeeze glutes as you jump up
-Try to land softly in your heels

Jump Squat Bodyweight

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank Shoulder Taps

EMOM Circuit 5 Minutes

W4/D1 [Full Body Strength] BW

Demei

Ashley

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

Jean Cyprien

Charmaine

W1/D4 Core Workout And Recovery Workout - BW

Not into repeatable trainings but nice for a change!

Anna

Katie

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 💪🏿 👌🏿 😎

Donna

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

W3/D2 [Upper 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/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

W4/D1 [Full Body Strength] BW

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