Name: Playbook - Juice & Toya - W4/D2 [Full Body Strength] DB
Uploaded: 2024-01-07T18:37:46.041Z
Duration: 45 min
Description: W4/D2 [Full Body Strength] DB

Nick Xenakis

Geestan

Michelle

Week 8 still going strong 🔥🔥🔥💪🏽

Breanna

Rodgino

Renesa

I can tell I’m getting stronger with these plank pull throughs 🔥🔥👌🏽

Kabanay Whitaker

Lisa

Anderson Bolden

Very good. Feeling out of breath after the EMOM. Not sure why, but had trouble completing the 12 DB snatches (12 on each side). Maybe I was supposed to do 6 on each side? All in all it served to make me stronger. TGBTG!!!

RevLydia

Maria

Oh man, so many good ones in here. But those anchor lunges? Uncalled for😭😅

Elisabeth

Man this was great… except the anchor lunges lol

Nakia

Erendida

Those anchor lunges!!🔥🔥 EMOM!!🥵 Great Workout! Feeling good!! 💪🏽🦵🏽

Natalia

Another awesome session! I am still trying to catch my breath. The deficit push ups were very challenging, but I dug in and got through them. The leg raises after the weighted situps was sneaky of you!! But, I liked it.  W4D2 complete.

Irma

ROCHELLE

Aishea

That one was nice!! Not too rough but just enough to get the job done!! I will say that my spirit was tested with those Anchor Lunges and I just knew my arms were gonna give out on each rep #10 with those Dumbbell Wide Rows but I pushed all the way through! 💪🏽🔥💋

Goldn

Karen

And another awesome workout.. letssssss goooooo

Tanisha

Jean Cyprien

Loved todays Emom circuit!! And the anchor lunges… burn baby burn 🔥!!

Sabrina

Wk4D2 had some interruptions but pushed through!!

Dari

It take me 60 min but I did .. good workout

Elizabeth Sánchez

W4D2, really pushes me to give more.... EMOM awesome 👌🏿 muscles 💪🏿 💪🏿

Donna

So tired but my endorphins are pumping❤️

Sexy60

The the diversity of exercises in this workout.  Please keep this going👍🏾

Carson Edwards

I’m very proud of myself. Thank you Juice & Toya 👊🏽💪🏾

Michele

Erica

Isabel

Kamar

Wow, started with the 15min Walking/Step workout and contiued into W4/D2. That was once again a great way to start my day.

Bianca

Kertina

Anchor lunges kicked my butt 🦵. Kept me humble the rest of the rounds.  Using 20 lbs DB finished each EMOM with only 10 secs to recover.  Sweat city. 🔥💪🏽

that was a tough one🔥 great for building strength and stamina!!

Joan DeBiasse

Tameka

James Oney

🔥🔥🔥🔥🔥🏋🏾‍♀️😘

Folana Lemon

Dylan

Kena

This was a great workout. I really enjoyed it.

Nikiwe

Challenged myself by doing five rounds instead of three whew 💦💦💦 feels good to get it done! 🔥💪🏽

Alba Oaks

🥵🔥💪 that's my new favorite EMOM!!! 😍 Great way to start week 4!!!

Jess

Klaus Biermann

W4 D2 ✔️ #nsv I’m a lot stronger this week than I thought 💪🏽🥵🔥✨

Circuit 1
3x15 Dumbbell Drop Squat
3x8ea. Anchor Lunge 
3x15sec. ea. Single Leg Deadlift Hold 

Circuit 2	
3x12	Dumbbell Curl To Press
3x15	Wide Bent Over Row 
3x10	Dumbbell Deficit Push Up

Circuit 3	
3x20	Dumbbell Pull Across
3x10	Double Dumbbell Sit Up 
3x10	Double Dumbbell Leg Raise

EMOM: 5 Minutes
3x12	Jumping Jack Press
3x12 	Alternating Dumbbell Snatches

- Push your hips down and back lowering the dumbbells in front of you
- Lower to parallel then extend your legs to stand back up

Dumbbell Drop Squats

-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

8 reps each on each leg

Dumbbell Anchor Lunge

-Keep weight in the heels
-Keep core engaged
-Extend arms out in front for balance

15 sec hold each leg

Single Leg Deadlift Hold

Circuit 1

-Curl dumbbell up in hammer curl position
-Rotate dumbbells at the top

Dumbbell Curl To Shoulder Press

-Begin with dumbbells wide in front of you, with hips hinged back, weight in your heels
-Palms facing in
-Pull dumbbells back, keeping elbows high

Dumbbell Wide Row

-Start in a plank position with hands on the dumbbells, wrists neutral
-press down into a push up, keeping core engaged and hips tucked

Dumbbell Deficit Push Up

Circuit 2

- From a high plank position and a single dumbbell behind one hand
- Reach across with your opposite hand and pull the dumbbell across to that side
- Repeating back and forth for time or reps

Plank Dumbbell Pull Through

- Begin by lying supine with arms extended straight up
- Sit up while keeping dumbbell overhead

Single Dumbbell Sit Up

-Begin by holding dumbbells up with straight arms, reaching shoulder blades off the ground
-Drop legs straight down, then raise them up towards the dumbbells

Double Dumbbell Leg Raise

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  dumbbell jumping jacks and 12 alternating dumbbell snatches. 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 press dumbbell above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Single Dumbbell Jumping Jack

-Begin with dumbbell on the ground, between the legs
-Reach down and grab the dumbbell by hinging in the hips, using power from the hips to thrust the dumbbell up over head
-Return back to the ground and repeat on the other side

Alternating Dumbbell Snatch

EMOM Circuit

W4/D2 [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!💪🏽😮‍💨🔥

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

Tiffany N

W3/D3 [Cardio/HIIT] DB

Recovery day… right on time! Felt good 👍🏾

Lynda Carpenter

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

Elle

Jennifer

W4/D1 [Full Body Strength] DB

Debbie

Xavier

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/D2 [Full Body Strength] DB

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