Name: Playbook - Juice & Toya - W4/D3 Upper body
Uploaded: 2024-04-28T06:00:56.296Z
Duration: 35 min
Description: W4/D3 Upper body

Petra

Nita

Metese

Arms on 🔥🔥🔥… this program is so good in mixing the workouts up, I really do feel myself getting stronger.

Tracee

Jennifer Leng

Perfect for a run rest day. Tomorrow Intervall so let's go

Klaus Biermann

👏🏽👏🏽👏🏽 love upper body !!! Shakes goodness

Sabrina

I used to dislike upper body, never felt like ai got much out of it until I did upper with J&t!

Chriddy

Christy

Nikiwe

Was not so jazzed about the workout but got through it!! The 21s were so good!

Annette

Aida

My second time completing this workout went a lot better. I used lighter weights so I won’t be as sore during the recovery. The core workouts were hard! Progress is progress!

Astrid

Melinda

Great workout. Arms are feeling fine but me and are burning!

Alycia Calvert

Pushed myself and completed an extra set for the last circuit 💪🏼

Danielle

Jason

This one is Done The last exercises got my abs on 🔥🔥🔥.

Erin

Bianca

I tried doing this yesterday but was not motivated at all. Well I freaking crushed it today and feel so much more accomplished, and sweaty 😘 👊🔥💪🦵🍑🥵

Lindsay

I was pretty low energy today but powered through with 4kg and 5 kg dumbbells!

Alba Oaks

That was hard! Its almost 10 PM but I still got in a workout today!

Margaret

Hannah

Great workout. Feeling stronger. Need to up my weights …

Josie

👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽🔥🔥🔥🔥🔥🔥🔥 yaaaasssssss thank you 🥵💪🏽 
Real pump-ish right now 😍

Tameka

Tish Clement

Was iight till that last set 😅💪🏾🔥

Maggie

i used to hate doing abs but now it’s kind of fun lol

Ariana

Despite having a bit of a sore arm and elbow, was able to get these smashed out. Even finding my tummy and diaphragm are working overtime! 💪🏽

Rita

Coreen

Katie

Breanna

Alberta

Jodi

Avian

My biceps are 🔥🔥 amazing workout. I still can’t figure out the hold the world 😭

Olga

Omg the 21s 😭😮‍💨 That workout was 🔥

Marion

Excellent way to get pumped again after 5 days of rest. That last circuit was challenging!!

Maria

Karen Ivette

This week has been challenging. Live and workouts.

Madison 

Jess

Kayls

Circuit 1
4 x 12 Alternating Arnold press
4 x 16  Alternating supinated grip row
4 x 10  Dumbbell sit up press 

Circuit 2
4 x 20  21's curls 
4 x 12  Dumbbell reverse fly
4 x 30 sec.  Shoulder press hold 

Circuit 3
3 x 16  Alternating chest press to toe touch
3 x 12  Skull crusher jackknife 
3 x 30 sec.  Loaded hold the world

-Press one dumbbell up into an arnold press (Start with palm facing you, press up and rotate dumbbell to palm facing out at the top)
-Bring dumbbell back down, and repeat on the other side

Alternating Arnold Press

-Start by hinging your hips back, keeping your weight in your heels and core tight
-bring dumbbells in front of you, palms facing forward
-pull elbows back, keeping them tight and squeezing shoulder blades

Alternating Supinated Grip Row

-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 1

-Begin by doing 7 curls half rep from bottom up (stop at 90 degrees)
-Then 7 half reps  from top down (stop at 90 degrees)
-Then 7 full rep supine curls 
You will do a total of 21 reps

21's (curls)

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell Reverse Fly

-Press dumbbells overhead, and hold this position
-Keep ribs tucked and core engaged

Dumbbell Shoulder Press Hold

Circuit 2

-Begin on your back, legs on the ground extended in front of you
-Press up the left dumbbell in a chest press position as you raise your right leg, reaching the dumbbell towards your toes
-Repeat on the opposite sides

Alternating Chest Press To Toe Touch

-Begin on your back, and bring dumbbell into your knees in a jackknife
-As you bring the dumbbell back, keep elbows tight and bend arms back into a skull crusher

Skull Crusher Jackknife

- With your body in a V-sit, bent at the knees
- Hold dumbbells out to your sides
- Hold position for time

Double Dumbbell Hold The World

Circuit 3

W4/D3 Upper body

Vanessa

Nayeli

My first ever with the team and it did not disappoint. Challenging in the best way.

Porcha

W1/D1 Full body

Great workout I did this after a bigger workout so nice finisher.

Jarod Bennett

Kathy

Rushali

W1/D2 Dumbbell HIIT

Jennifer

Geestan

W1/D3 Full body

W1/D4 Cardio + Stretch

I didn’t understand that would I had to do 1 exercise 3 times or just 1 time

W1/D5 Pyramid Workout

got my ass kicked on this one... did all but one of a superset

Herman

W2/D1 Full Body

Matt

Great workout, especially the Abs portion!

Lamont

W2/D2 Dumbbell HIIT

Meghan

Sharon

W2/D3 Full Body

Didi

Tough 20 minutes but it was a good challenge.

W2/D4 Cardio + Stretch

Scott

I could only do 5 sets of everything! One day I’ll get stronger! Great start though!

W2/D5 EMOM's

The table-top hydrant were a near death experience… my shoulders are done for it!!!

Amazing! Glute to sit ups was hard. I did glutes to crunches instead. W3D1 completed 😃

W3/D1 Lower Body

I love it! Probably make it a little harder next time :)

Awesome workout,Toya. Using 1 weight was a good sweat

Deborah

Shoulder bones cracking, broken nail, hearing the sound of the count down clock; my favorite workout so far. ❤️

W3/D2 Dumbbell HIIT

Rebecca

Freestyle week before summer ready and yaaaaaaasssssss!!! I put in work today my arms feel like they’re almost shaking and I love that for me 🤩😫🥵

Peggy Henderson

W3/D3 Upper body

Fab workout and great stretches at the end

Becky

That was a nice start into Saturday!! Great sweat!!

W3/D4 Cardio HIIT + Stretch

Ashley

I dreaded this workout and I was right to do so 😅😅😅

Ok, admittedly I was hesitant of this workout all week. I surprised myself and was able to get through 10 sets… but was about 2mins over! I was determined to finish 10… next time will increase the weight. Thx J&T 🔥

W3/D5 AMRAP + Core circuit

That's was great! The last circuit was so hard, I had to push it till the end 😄 Thanks J&T!! 💛

Marie-Laure

W4/D1 Lower body

Christine

W4/D2 Dumbbell Tabata

Excellent as usual .
Got the heart rate up

Rene

Had fun with this workout! Started off tired, but really got into it!

W4/D4 Cardio HIIT + Stretch

Uzoma

41 minutes! Beat my last time, using 15 and 8 lbs dumbbells! Love this challenge!

Dineska

W4/D5 Pyramid Workout

I did this workout a few days ago but forgot to input it running it for an appt.

Donna

W5/D1 Full body

This workout was real…..nice! Dogmatic!!

Out in de streets dey call it….. 🔥 🔥 🔥

W5/D2 Dumbbell HIIT + Finisher

Another angle on the staggered deadlifts would be great. I’m always unsure of my form and couldn’t quite get a full picture of how to set up with the current clip.

Jill

Enjoyed this push… almost through the 6 weeks💪🏾

W5/D3 Full body

I am starting my workout routine after a weeks break, and I feel great! The cardio and stretch was perfect! I feel just as strong as ever! Thank you Juice and Toya!

W5/D4 Cardio HIIT + Recovery

2nd time I've done this. Those weighted jump squats are a killer every time. 🔥

Denise

W5/D5 EMOM's

It's definitely a challenge, but I feel myself getting stronger! Thanks, guys!

I pushed myself as instructed and oh boy, upped my weights for the entire workout. It was intense.  I'm grateful for the push and challenge💪🏾.

W6/D1 Full Body

Awesome! Thank you for the excellent content! I love the tempo format! First 15 sec to get acclimated to the movement and/or find balance for single sided moves. 2nd 15 sec of fluid movement and then final 15 sec to push. And because it was in 15 sec bursts, the all out portions were exciting, not dreadful lol.

Whew chile! This was a little tough after the holidays! Great workout though!🎊

W6/D2 Dumbbell HIIT + Finisher

Belinda

Joan DeBiasse

W6/D3 Full body

Nope the problem is not ya'll it's me.  I completed this whole workout, it definitely did its job but I don't like jumping exercises and anything resembling push-ups and this includes, planks, mountain climbers, etc.  That's said,  great freakin workout💪🏾.

Definitely needed a recovery day! Felt tired but pushed through 😊

W6/D4 Cardio + Recovery

I finish the first level up program second time around🙌🏼🙌🏼🥵🥵 This was great now onto the level up program.2.0🙌🏼🙌🏼

W4/D3 Upper body

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