Name: Playbook - Juice & Toya - W4/D1 Lower Body Strength
Uploaded: 2024-04-28T06:00:56.249Z
Duration: 30 min
Description: W4/D1 Lower Body Strength

Rebecca

April

That was a good one. Took me about 40 min. Feeling strong 💪🏾.

Courtney Brooks

Donna

Stephen

That reverse lunge with kickback…OUCH 🤕💪🏾🔥🥵

Tameka

Tiffani A Rodgers

Amazing. … I pushed myself in the second circuit going up and wait and I couldn’t really feel my glutes activated and then that last abs circuit awesome great way to start the week & finish the challenge.

Sabrina

Dominic

Belinda

Jennifer

Intense for me lungs is my weak area. But very good workout 🥵

Tiya

Melinda

Jess

Marcia Byrd

Marzio

Carissa

💀💀😵😵 I BARELY made it through. Heavy on modifications at the end 😮‍💨😮‍💨😮‍💨😮‍💨

Shalonta

🥵🥵🥵💪🏾💪🏾🚶🏾‍♀️

Shanti

Jodi

Clare

I used 20lb dumbells for the 1st circuit and 15lb dumbells for the second circut. Had to drop down to one 15lb dumbell for the last 2 sets of lunge variations in the second circut. Tough workout but my legs feel strong for giving it all I got.

Oriel

Olga

Lynda Carpenter

Thought this workout was going to be a lot easier!!! 🫢😅 Intense!

Imani

Lucia

That kicked my butt. Great sweat, that was difficult! 🥵🔥

🔥🥵💦. I struggled through this at the time and almost decided not to do it especially since I missed all last week which was the final week of the challenge. I decided that I still had to finish the challenge first myself. So feeling sluggish after not exercising for a week, I started feeling stronger as I moved along. I started off with 8lb weights but increased to 12lbs as that’s what I was working with before I stopped last week. I’m feeling good but a little sore and ti

Demei

Avian

Maria

Danise

I haven't worked out in a few days. Feels good to be back and get a good sweat in before work!!! 💪👊🔥🍑🦵🥵💕

Lindsay

Molly

Jackie

Started late this week, but yesterday I had a very intensive kickboxing class and on Monday I had a karate class with my daughter. 💪💪💪

Marcela

Pretty good. Moved slowly but still got it done!

Brittany

Tough! I’m not sure if 20 reps means 40 for both legs or 10 each.

Juanita

That took me over an hour to complete. These past few days my body has just not been at its peak. At least I’m getting it done!

Madison 

Mónica

Kyleah

Hard with my left leg and glute not at hundred percent. But Happy to have done it 🔥

Pascale

Danielle

Second circuit killer like everyone says. A lil sore next day when I came bk to finish circuit 3. Good stuff!

Renesa

Tosin O

Really struggled today but I made it....great workout

Tiffany N

Kabanay Whitaker

Alba Oaks

Jamie Simonson

Roxana

Circuit 1
3x15 Dumbbell Sumo Squat And Pulse
3x8ea. Side Lunge Knee Drive 
3x30sec. Dumbbell Wall Sit 

Circuit 2	
3x20 Dumbbell Alternating Single Leg Deadlift 
3x10ea. Dumbbell Reverse Lunge Wtih Kickback 
3x15 Dumbbell Split Squat Pulses 

Circuit 3	
3x15ea. Donkey Kicks
3x20 Side Plank Dip 
3x10ea. Single Leg Glute Bridge Sit Up

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, and pulse at the bottom range 
- Stand up to full extension

Dumbbell Sumo Squat And Pulse

-Keep knees aligned with hips and ankles as you drop into a side lunge
-Keep core tight as you come up and drive knee to the chest

Side Lunge To Knee Tuck

- Holding a dumbbell in each hand 
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Double Dumbbell Wall Sit

Circuit 1

-Keep core tight and hips neutral as you hinge back

Dumbbell Alternating Single Leg Deadlift

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand up lifting your back leg
- Repeat for time or reps

Dumbbell Reverse Lunge with Kickback

- Start in a split squat position 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for two reps
-Come back up, then drop down and repeat

Dumbbell Split Squat Pulses

Circuit 2

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Lower your leg and repeat for time or reps

Bodyweight Donkey Kick

- Start in a side plank position 
- Keeping your core engaged drop your hip toward the floor
- Lift back up to starting position

Side Plank Dips

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back down
- Bring your torso up and sit up
- Lower with a slow controlled movement keeping your core engaged

Single Leg Glute Bridge To Sit Up

Circuit 3

W4/D1 Lower Body Strength

Omg this felt good, haven’t been working out. Good reminder to not let myself get off track

5 Minute Pre-Workout Warm Up [App Exclusive]

Margaret

Magdy

Carmen

Cool Down Recovery Stretch

Lisa H

So good after all that dumbbell work. 🎉

Stacey

10 MINUTE DAILY STRETCH & MOBILITY ROUTINE

Yeees! Been a little bit but I’m ready for the challenge- thank you!

W1/D1 Full Body Strength

Holy moly! That was a tough one but I didn’t take shortcuts (tho tempted!) and finished strong! 💓🔥💪

Appreciate the tips on the podcast to lift heavier. Upped the weights a bit tonight and really surprised myself. Felt awesome!

Brian

Heck another day down, feel great 🏋️‍♀️

W1/D2 Full Body Strength

I wore a 20lb vest instead of doing the workout twice and it was a killer 🥵

Kayla

Great workout. Got in a great sweat. Struggled a bit but I love your encouraging words at the end to keep at it until I build endurance.

Tindi

W1/D3 Cardio HIIT

Completed with a 20lb vest on, I was dying 🥵💪

It was a toughie but I'm so glad I got it done. It's definitely the strength workout I needed.

Debra

W1/D4 Dumbbell HIIT Workout

294 reps, 9 exercises completed with a 20lb vest 🥵

Vanessa

Traci

W1/D5 "Rack It Up" Challenge

Freestyle for the next two weeks until summer already 24! This workout was awesome. The bridges helped to crack my back lol. If I had progressively overloaded as much as I could surprise myself with the 25s on some moves and I feel really good.

W2/D1 Lower Body Strength

Looooove upper body days !!!! Maybe in that abs circuit was rough! Feeling great taco Tuesday!!! High protein babeeeey!

Cassandra

W2/D2 Upper Body Strength

Abbie Bowman

John

W2/D3 Cardio HIIT

Awesome workout. Couldn’t do the finisher..next time

Man almost was going to be nope I quite 😡💨🤣🤣💪💪🏋️‍♀️

I like the pace and variety of exercises.

Colleen

W2/D4 Dumbbell Tabata

Oh dear that was hard 😮‍💨😮‍💨😮‍💨💪💪

Took a long time (70 min) but I impressed myself by keeping my upper body weights at 15-20 lbs 😅

W2/D5 100 Rep Challenge

Watching the live from yesterday that I missed all about summer already feeling so motivated. I progressively overloaded with each circuit. I like the style of this workout!!

Woo! Finally managed 20lb weights on the squat to press! On to 25s 😅

W3/D1 Full Body Strength

W3/D2 Full Body Strength

Michele

W3/D3 Cardio-HIIT

Erica

Diane

W3/D4 30 Minute Dumbbell HIIT

Dazza

W3/D5 "I Don't Like These" Challenge

Felt that working ab muscles I didn’t know I had 😅

Katie

Took your advise and added an additional set instead of adding a few more reps (pretty sure that was the advice you all gave in the last podcast or live). Adding a set made a difference especially bc my weights only go up to 20 at home. Thanks!!

Becky

Added a set to each circuit to push myself. I definitely could have also increased the reps. Next time! Thanks!

W4/D1 Lower Body Strength

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