Name: Playbook - Juice & Toya - W6/D3 Full Body Strength BW
Uploaded: 2024-04-28T06:00:56.545Z
Duration: 45 min
Description: W6/D3 Full Body Strength BW

I was tired so I was slow, but I got it done without skipping sets.

Lisa

Arms feel weak but this workout helped me prove my strength even when my body said it couldn’t be done. 🔥💪🏽

Alba Oaks

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 

I might not have the motivation to do this today, but feel so much better once I’ve blasted through it! 💪🏽

Rita

Superset 1
4x15	Front Squat + Pulse 
4x10ea. Split Squat + Pulses 

Superset 2	
4x10	I to Y
4x12ea. Plank Fly 

Superset 3	
3x12 Counterbalance Squat 
3x12	Push Up Shoulder Tap 

Superset 4	
3x20	Crunches Legs 90 
3x20	Plank Knee Tucks

-Squat down and pulse, squeezing glutes with each pulse

Bodyweight Squat And Pulse

- 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

Bodyweight Split Squat Pulses

Superset 1

-Alternate between an "I" (arms straight up) and a "Y" (arms by the ears)
-Keep core engaged and squeeze shoulder blades

Prone I to Y

-Begin in a tabletop position, knees off the ground 
-Raise arm out laterally, squeezing shoulder blades, maintaining neutral spine

modification: Knees to ground OR same movement in a high plank

Tabletop Reverse Fly Bodyweight

Superset 2

-Holding a dumbbell down with straight arms, drop into a squat
-As you drop down, extend the dumbbell in front of you with straight arms

-If you are doing bodyweight- just hold arms out in front as you squat down!

Counterbalance Squat

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Take one hand off the ground and tap the opposite shoulder
- Repeat the push up sequence tapping the opposite shoulder

Push Up To Shoulder Tap

Superset 3

Pull in belly button to engage core
Keep legs tabletop, keeping your knees aligned over your hips

Crunches Legs 90 Degrees

- From elbow plank position 
- Tuck each knee toward your chest, back and forth

Plank Knee Tuck

Superset 4

W6/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

Keith

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.

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

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

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

Dineska

W5/D3 Full Body Strength 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

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 🥵

W6/D3 Full Body Strength BW

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