Name: Playbook - Juice & Toya - W4/D1 Lower Body Strength BW
Uploaded: 2024-04-28T06:00:56.314Z
Duration: 45 min
Description: W4/D1 Lower Body Strength BW

Juice & Toya, I dislike you being time for that core circuit…. Zooosh, that one was hard, and I am sure I did not do it right, tried my best at least😂😅

Maria Paula

Alba Oaks

Phew! That was really tough for me. It really pushed me to my limit. Thanks again for the challenge! I’m definitely building muscle.

Lindsey

I was expecting my legs to be killing me, but they are not as sore as my core is!! The last circuit on top of the core-dio I did before has well and truly done me in! 🥵

Rita

I appreciate how there’s a mix of the reliable, know-they-work exercises and some new ones to try. Loving this new serried 👏🏽👏🏽👏🏽

Circuit 1
4x15	Drop Squats 
4x12	Reverse Lunge + Tuck
4x30 sec. Wall Sit 

Circuit 2	
4x15	Goodmorning
4x10ea.	Single Leg RDL + Tuck 
4x30 sec. Glute Bridge Hold

Circuit 3	
3x12	Tuck Crunches 
3x12	Leg Raises 
3x30sec.	Hollow Hold

Squat down toward the ground, keeping chest tall and core tight

Bodyweight Drop Squat

-Step back into a reverse lunge
-As you come up, drive your knee up towards the chest

12 reps each side

Bodyweight Reverse Lunge With Knee Drive

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Bodyweight Wall Sit

Circuit 1

-Hinge back in your hips with a very slight bend in the knees
-Keep core tight and rib cage tucked

Bodyweight Goodmorning

- Stand with feet hip width apart
- Arms down in front of you
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Tuck your knee and extend back out

Bodyweight Single Leg Deadlift With Knee Tuck

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Hold at the top

Bodyweight Frog Glute Bridge Hold

Circuit 2

-Tuck your knees in towards your chest, in a crunch position
-Keep core engaged

Seated Knee Tuck

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Hold position for time

Hollow Body Hold

Circuit 3

W4/D1 Lower Body Strength BW

Crystal

Latoya

Paul

NEW YEAR PROGRAM WILL BE RELEASED JANUARY 1 🎉

Good morning stretch to begin this program!

Danielle

Always feels amazing! My mom and I are about to start the Level Up Challenge!

Astrid

Tosin O

5 Minute Pre-Workout Warm Up [App Exclusive]

This was really good. Always enjoy your videos with the cues and music

yolandeL

Amazing! Finished with a long child pose to relax. So good 😉

Pascale

Much needed after that full body work out!

Chameika

Cool Down Recovery Stretch

My first work on the app and I love it. Only thing my wrist hurt what would you recommend as a modification

Anna

Abby

W1/D1 Full Body Strength BW

Isaac

Alessandra

Michele

W1/D2 HIIT BW

Jennifer Leng

W1/D3 Full Body Strength BW

Mendoza

Anthony

W1/D4 Cardio-HIIT/Recovery

Keith

W1/D5 Full Body Drop Set BW

It was good, but I liked all the days from week 1 day 1-5 better than this particular one. It wasn’t a heavy sweater one. But was good! I feel like I need to add more workout after. For the week 1, I was KO’d lol! But you guys are great! Love all the workouts

Took me longer to complete due to my back. I also had to change improvise some exercises. My back would not allow my to do my regular squats so I used a chair to do sit and stand ones. I did one leg kick backs instead of the bridge. The rest I was able to do but slower.

W2/D1 Full Body Strength BW

W2/D2 Full Body HIIT BW

Just the workout I needed today! 💪🏽🔥

W2/D3 Full Body Strength BW

Did the workout following Toya this time and focusing on form ❤️
I’m done for today

W2/D4 Cardio-HIIT/Recovery

Another great week! The final round is always fun, race against time!

W2/D5 Full Body Drop Set BW

Clare

W3/D1 Lower Body Strength BW

W3/D2 Full Body HIIT

More challenging than I thought!! Perfect workout today; the gym was wayyyy too busy!! Definitely gonna start using your workouts more often!

Elizabeth

W3/D3 Upper Body Strength BW

Nice to do a workout without time constraints 😊

W3/D4 Cardio-HIIT + Recovery BW

That was easier than the regular circuits, since I got more rest time. Modified a few, but did really well.

Lisa

What’s the difference (exercise wise) between doing the 9 minutes or 3 rounds of each circuit?

W3/D5 Full Body EMOM

After taking 2 days rest, I was thoroughly excited to get back into it! And some of the new moves really got my muscles going!

W4/D2 HIIT BW

W4/D3 Upper Body Strength

Good workout. There is a wrong intro video on the second round of the second set… it says jump lunges when it should be jump squats.

Much needed Adrenalin boost after manic few days at work and irritating my elbow. So quick day swap and I feel so much better for it! 💪🏽

W4/D4 Cardio-HIIT + Recovery BW

Thoroughly enjoyed working my muscles! Especially my core as I am for sure wanting to get that working hard! 🥵

W4/D5 Full Body EMOM

Very, but very good workout! Complete letterally!

Had to jump to this workout instead of dumbbell due to being without. Still a good workout. 😁

Renesa

W5/D1 Full Body Strength BW

That sucked! Also, it said 30-min workout, but by the timer, it was 41 minutes (took me 45 because of interruptions that come with being a mom to kids and kittens). 3 rounds would have made 30 minutes. Still, it was a good workout. I don’t regret it!

W5/D2 Full Body HIIT BW

Still feeling sick, but missed working out so much! So paced myself through this and feel so much better afterwards 🥰

Superset 3 was a whole beast for me!🤦🏽‍♀️

Dineska

W5/D3 Full Body Strength BW

That felt good after all the previous workouts! Nice not to have to jump!

W5/D4 Cardio-HIIT + Recovery BW

563 reps. Could have done 9 whole rounds and maybe 10 if I’d gone faster the first half. I got 4 rounds exactly the first 15 minutes.

Loved and crushed it. Went thinking about doing 3 rounds, ended up with 5 and 2 minutes to rest/stretch after; modified  the arm dips for 2 different exercises for the same area and a few breathers here and there!

W5/D5 [30 Minute AMRAP] BW

W6/D1 Full Body Strength BW

Those drop lunges were🔥😮‍💨Great workout going to get a good nights rest tonight! 😴

Those drop longest and hollow plank were an absolute killer!! 🥵

W6/D2 Full Body HIIT BW

I was tired so I was slow, but I got it done without skipping sets.

Arms feel weak but this workout helped me prove my strength even when my body said it couldn’t be done. 🔥💪🏽

Great workout today!  Thanks to these weekly workouts & incorporating a healthy diet, I've shed right at 20 lbs of fat since in 6 weeks!

The Williams 

W6/D3 Full Body Strength BW

Definitely sweated up a tsunami but great cardio exercise

I can really tell how much stronger I am since doing this workout. Most of the moves I used to feel the burn but I found most of the moves a little too easy 💪🏽

W6/D4 Cardio HIIT + Recovery BW

630 reps! And I was tired and unmotivated this morning.

Thoroughly enjoyed getting a sweat. And even made sure to note down my sets! Completed 8 and got to Good Morning on set 9 🥵

W4/D1 Lower Body Strength BW

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