Name: Playbook - Juice & Toya - W5/D3 Full Body Strength BW
Uploaded: 2024-01-07T18:37:45.939Z
Duration: 45 min
Description: W5/D3 Full Body Strength BW

Keith

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

Rita

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

Dineska

Superset 1
4x12	Squat Pulses 
4x10ea. Split Squat Pulses 

Superset 2	
4x15	Plank To Pike
4x12	Supermans 

Superset 3	
4x5ea.	3-Way Pushups*
4x20	Marching Glute Bridges

Superset 4	
3x20 	Dumbbell Crunches 
3x12	Plank Reaches

-Squat down and pulse, squeezing glutes with each pulse

Bodyweight Squat And Pulse

-Keep weight in the heels
-Keep knees behind toes
-Core tight, chest high

Bodyweight Split Squat Pulses

Superset 1

Begin in a plank position
Shift hips up and back into a pike
keep core engaged

Plank To Pike

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Bodyweight Superman

Superset 2

Beginning in a glute bridge, extend your right leg out, leading with the heel. Then extend the left leg, to where both legs are extended in front of you, hips still raised up. 
Then, bring in the right leg, keeping the heel down. Then bring back in the left leg, ending in the starting glute bridge position

Marching Glute Bridges

-3 way push up is one diamond push up, one neutral position push up and one wide stance push up
-drop to knees to modify when needed

*4 of each push up. drop to knees to modify if needed

3 Way Push Up

Superset 3

-Begin on your back, dumbbell extended above chest
-bring shoulder blades off the ground while engaging core and pressing dumbbell straight up

Dumbbell Crunches

- From elbow plank position 
- Alternating your arms, reach forward extending your arm

Plank Reaches

Superset 4

W5/D3 Full 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

Alba Oaks

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

Maria Paula

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

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😂😅

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

W4/D1 Lower Body Strength BW

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

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 🥵

W5/D3 Full Body Strength BW

Community

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