Name: Playbook - Juice & Toya - W4/D2 [Full Body Strength] BW
Uploaded: 2024-04-28T06:00:56.364Z
Duration: 45 min
Description: W4/D2 [Full Body Strength] BW

Jennifer Leng

Sophiatey

Kertina

Katie

W4/D2 done. With EMOM I only had 8 seconds to spare 😝

Jennifer

W4D2, did both DW & DB workouts 💪🏿, #finishstrong

Donna

50 minutes done all workout , sweat and amazing 😊

Anita

Circuit 1
3x15 Bodyweight Drop Squat
3x6ea. Anchor Lunge 
3x8ea. Single Leg Deadlift Knee Drive 

Circuit 2
3x15 Tricep Dips
3x10 In And Out Push Up 
3x30 sec. Plank Extensions

Circuit 3
3x12 Bodyweight Sit Up
3x12 Garhammer Raise 
3x30 sec. Side Plank Dips

EMOM: 5 Minutes
Jumping Jack 
Skaters

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

Bodyweight Drop Squat

-Keep one leg stationary
-with the opposite leg, do a front lunge, then with the same leg, step back into a reverse lunge
-repeat this on one leg for the given reps

Bodyweight Anchor Lunge

- 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

Circuit 1

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Tricep Dips

- Perform close grip tricep push up
- Walk your hands wide and perform a regular push up
- Alternating back and forth by walking your hands

In And Out Push Up

-In a high plank, walk your hands out in front of you, and then back to starting position

Plank Walk Outs

Circuit 2

Try not to pull on your head/neck
Keep belly button sucked in to engaged core as you come up

Bodyweight Sit Up

-Start with legs extended straight up 
-Lift hips off the ground, bottoms of your feet toward the ceiling
-Slowly come down into a leg raise, keeping core engaged

Garhammer Raises

- 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

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 jumping jacks and 12 alternating skaters (total). 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.

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jack

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

EMOM Circuit- 5 MInutes

W4/D2 [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

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 💪🏿 👌🏿 😎

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

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

W4/D1 [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/D2 [Full Body Strength] BW

Community

More workouts from Juice & Toya