Name: Playbook - Juice & Toya - W4/D1 [Full Body Strength] DB
Uploaded: 2024-04-28T06:00:56.312Z
Duration: 45 min
Description: W4/D1 [Full Body Strength] DB

Elle

Nick Xenakis

Jennifer

Jean Cyprien

Wow what a way to start the week 🔥💪🏽 
Week 8 day 1

Breanna

W4D1, back on track, great workout 💪🏿 to start the week of...

Donna

Worked up a good sweat.  Great start to the week 👍🏾

Lynda Carpenter

Michelle

Cassie

Alfredo

Finished circuit 3 and 4 today as I said I would. 2 more days to go for my timeline. 😁

Renesa

Baybeeee 💪🏾💪🏾💪🏾🏋🏾‍♀️🏋🏾‍♀️🔥🔥🔥

Xavier

Karen Diaz

Debbie

A full body killer. Perfect way to start Week 4!

Elisabeth

Whew! Had to pull out multiple sets of weights again. My arms!

Lisa H

🔥🔥🔥💦💦💦 ending that it!!

Nikiel

Danielle

Really tough today! Awesome. Needed that!!!

Switched days 1 and 2, but this was 🔥 too! This last week is absolutely killing it! ❤️🥵❤️

Jess

Sit ups with press was tough but I made it. Shoulders are sore.🥵

Nakia

Anderson Bolden

That EMOM at the end..wowzers!!! Feeling great and I can also feel myself getting stronger!

RevLydia

Krystall Fields

Omg ! This week is getting harder. Very good workout 💪

Keren

Sweat was rolling in my eyes!🥵Going hard this last week! Great workout! ✔️💪🏽

Natalia

That was an amazing start to W4D1! I really needed it, too. I enjoyed the compound movements, haven't done them before. The jump squats made my inner thighs scream! The EMOM portion was the icing on the cake. Felt very strong at that point!

Irma

Well hello Week 4! We finally meet! 😁🙌🏽 Nice way to start the last week! After that sit up with the arm lift, my arms feel like noodles 🍜! Good burn, great sweat! 🥵💪🏽💋

Goldn

Maria

Karen

One thr best workouts I have done up here!!

Tanisha

nikkie 

Bianca

W4D1, that's how you start the week off right, that was a beast 💪🏿

Sexy60

Omg .. good workout … I have knee pain but I finished…

Elizabeth Sánchez

Woo hoo it’s week four!! Week4 Day 1 done!! This workout was awesome start of the week I definitely have to mark it down as favorite!

Dari

It never gets easier with beach work out!! Wow!!!! I did it!!! Happy Monday all!!!

Beverly

Great way to kick off week 4!!!! 🔥🔥🔥🔥🔥 thank you Juice & Toya!!!

Sabrina

Isabel

Truly challenged! Good additions to usual routines to add spice to the movements. 💪🏽🔥

Lisa

Julia

My arms 🔥🔥🔥🔥
My chest 🔥🔥🔥🔥
Killing us with those planks 😂🥵

Michele

On vaca and still getting it done! 💪🏽💯

Tameka

Kertina

Erendida

Circuit 1
3x15 Dumbbell Sumo Squat To Upright Row
3x10ea. Reverse Lunge Single Arm Shoulder Press
3x30sec. Forearm Knee To Elbow 

Circuit 2
3x15	Dumbbell Deadlift To Calf Raise
3x12	Squat To Press And Skull Crusher
3x10	Dumbbell Sit Up Press
	
3x20	Plank Reverse Fly 
3x20	Glute Bridge Marches
3x20	Overhead Russian Twist 
	
EMOM: 5 Minutes
3x12	Jump Squat
3x20 	Plank Shoulder Tap

-Begin in a sumo stance position, toes pointed out
-With both dumbbells between legs, palms facing you, squat down
-As you come up, bring dumbbells up into an upright row, elbows high

Sumo Squat To Upright Row

-Step back into a reverse lunge, with one dumbbell at your shoulder
-As you come up from the lunge, press the dumbbell up over head

10 reps each side

Reverse Lunge With Shoulder Press

- 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

- 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 and lift up onto your toes

Dumbbell Deadlift to Toes

-Squat down with the dumbbell at the chest
-As you come up, press the dumbbell up, and bend your arms back into a skull crusher

Single Dumbbell Squat To Skull Crusher

-Begin with both dumbbells at the shoulders
-As you come up into a sit up, press dumbbells up over head

Double Dumbbell Sit Up Press

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

-Begin in a glute bridge position, core engaged, dumbbell on the hips
-thrust hips up, weight through the heels
-keeping hips high in a glute bridge, drive one knee towards the chest in a marching position
-bring foot back down, and repeat with opposite leg

Dumbbell Marching Glute Bridges

-Start in a v-sit position and rotate the dumbbell overhead towards the other side, while rotating through the core
-Keep hips neutral and chest high

Dumbbell Overhead 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] 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

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

Destiny

Mihai

W3/D2 [Upper Body Strength] DB

Tracy

Geestan

Tiffany N

W3/D3 [Cardio/HIIT] DB

Recovery day… right on time! Felt good 👍🏾

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

W4/D2 [Full Body Strength] DB

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.

W4/D1 [Full Body Strength] DB

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