Name: Playbook - Juice & Toya - WEEK 1 DAY 1 [Full Body BW]
Uploaded: 2024-01-07T18:37:45.072Z
Duration: 30 min
Description: WEEK 1 DAY 1 [Full Body BW]

Isabel

Wendy

This was really good - the only challenge I had was not having guidance on what the numbers meant eg., 30-30-30. Thx and wishing you both an awesome 2024

Nija

Naomi

Challenging but a good sweat to start off the 30 days reboot to my 53rd life chapter

Karla

Nakia

tabitha

More interactive, music playing something

Marissa

I used to work out alot before but once I had my baby I lost all my energy but I  wanted to keep going even after it was over . Although I wish it was more like a video because had to keep stopping but besides that I got a great sweat in!!

Benjaly

I always choose dumbell workouts. This was fantastic! I'm excited to do more bodyweight! 🔥💪

Jess

Ohad

Trying to commit to the 4 week BW workout. But taking it one day at a time!

Beth

Great beginner workout that can be scaled up!

Ashtar Paniagua

Lenora

Erick

Awesome workout! My wife and I feel great already!

Hallie

That plank to pike ate me up 😂, I was this close 🤏🏾to falling flat on my face because my arms got so sensitive but overall I managed to complete it all . Great workout guys 🙏🏽.

Gofaone

Great, it was fun. Looking forward to dance tomorrow. Greetings from Cologne Klaus

Klaus Biermann

Hard. Totally out of shape...I think I'll hurt tomorrow but got through it all...kept saying "juice...you're killing me" till it qas over...

Kent

How do I maintain my stance I’m always off balance and it frustrates me cause I wanna be able to complete it with out having to fix myself

EmilyAnn

It was definitely a work out! Loved it! I played my Spotify through my headphones and got on with it 👌🏾 thank you

Shante

Marbella Braswell

Great workout for being the first in a long time.

Michael

This is the first ever challenge I am doing, I can feel my body burning 😅 but at the same time it felt good. I’m so motivated to keep going.

Rubi

It was SO GOOD. I loved how it targeted everything. What a great way to start 2022!!

lauren 💗

I had to modify all the upper body exercises but I’m so glad I got through it!

This was a great workout it definitely made me push myself a lot!

Amanda Dehn

The workout was very manageable. I am someone who was once very active and fell off but is not trying to get back into a routine of working out consistently.

Aishea

It was a little harder than I thought it would be…yet I didn’t give up and pushed through…Covid ain’t stopping me from meeting my goals💪🏽💪🏽💪🏽

Catrina

as someone who was physically activate and started this to get back into habit and built muscle plus lose weight, this is awesome. this truly challenges you. the one i personally found the hardest was holding the squat for 30 seconds, but it felt the most effective of set 1. no pain, no gain. y’all got this!

lulu

1st time working out in months and I feel accomplished!

Jasmine

Maree Elisa

It took me about 40 minutes to complete this workout and I got about 223 Calories. Arms feel like Jello. 

I definitely like how the workouts are made. The only thing I would suggest personally for me is also a modify clip (visually) to see how that is done properly.

Chloe

It was great. I liked how it target lower, upper and core in 30 mins. I look forward to the other body weight workouts for this challenge.

Marlene

Thank you, it was great. Doing it inside. Heavy rain in Cologne, Germany. Looking forward for day 2. Have a nice time. Greetings Klaus

kali crosby

Day 1 BW was no joke!!!! 🥵 But I feel great!!

Sher

I wish there was a timer so I don't I have to look at my phone for the next exercise.
The workout kick my but!

Daniel

Great day 1.  Excited to b part of the journey 💪🏾💪🏾💪🏾

Gina

I will be doing modifications for the planks! Overall it was great!

Shelvia Limehouse

Thanks for a great workout! I love the combination of exercises. It was hard but I’m just starting out. I’m looking forward to the rest of the challenge and seeing how I progress. Thank you again!!!

Traci

Summer

Lenka

Sian

Set 1:
3x12 Prisoner Squat
3x10ea Split Squat
3x30 sec Prisoner Squat Hold 

Set 2:
3x12 Push Up
3x12 Floor Dips
3x12 Plank To Pike

Set 3:
3x12 ea side Bird Dog
3x30 sec Side Plank Hold
3x30 sec Crunches

Rest for 15 sec between exercises and 45 sec between each round

- Stand with feet shoulder width apart and hands held at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Prisoner Squat

Begin in split stance position
Drop into a lunge, keeping chest high, core tight

Bodyweight Split Squat

- Stand with feet shoulder width apart and your hands held at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Hold position for time

Bodyweight Prisoner Squat Hold

Circuit 1- lower body

- 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

modification: drop to knees

Push Up

- From a reverse plank position
- Bend your elbows lowering your body
- Extend your elbows to come back up

modification: tricep dip on chair/bench

Floor Dips

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


modification: come up to palms, go back into a down dog, return to plank.(modified Plank to pike)

Plank To Pike

Circuit 2- upper body

-Keep hips neutral 
-Extend through heels and reach through hands

12 reps each side

modification: drop to knees

Bird Dog

Try to keep spine neutral, hips tucked and core engaged
keep hips pulled up towards the sky

modification: drop to knees

Side Plank Hold

Bring shoulder blades off the ground as you keep core engaged
Draw in belly button to help core engagement

Bodyweight Crunches

Circuit 3- core

WEEK 1 DAY 1 [Full Body BW]

Rodney

WEEK 1 DAY 2 [Full Body BW]

I like it , nice stretching 🙆‍♀️, thank you 😊

Anita

Smooth cool down. Love the incorporation of yoga! Thank you

Georgiana T

WEEK 1 DAY 3 PART 2 [Full Body Stretch]

Gayatri

Great finisher. Burned a few extra calories.

WEEK 1 DAY 3 [15 Minute Cardio-HIIT Dance Workout]

Kabanay Whitaker

WEEK 1 DAY 4 [Full Body HIIT BW]

Nice last workout before the weekend properly starts!

Slow but I moved my body and that I'm grateful for.

WEEK 1 DAY 5 [AMRAP Challenge BW]

This workout look simple but it's no joke enjoy the core and legs.

Wayne Taylor

WEEK 2 DAY 1 (Full Body BW)

Added an extra round to each circuit. 🥵

Really Good! Seeing results and it’s been crazy!!

WEEK 2 DAY 2  (Full Body BW)

Gianni

Amanda

WEEK 2 DAY 3 (20 minute Cardio-HIIT Workout)

Some of the stretches were hard to do as a plus sized woman but I got through

Keesha

Good work.. Done the Hiit workout 2 times, than stretching, now a shower and some food. Have a good time. Greetings from Cologne Klaus

WEEK 2 DAY 3 PT.2 (Recovery Stretch)

This one was nice a lot of variation! 🔥🔥

Erin

WEEK 2 DAY 4 (Full Body HIIT)

Push ups and ups&downs was hard but I got through it.

I did it again since March , really challenging!!!! Anyway thank you !!

WEEK 2 DAY 5 [The 100 REP Challenge BW]

I am finding it hard to do video workouts now that I am back in Nunavut with limited data and internet. A description of stretches would be helpful.

Martha

A good stretch after the pyramid, now a shower and some food. Have a nice weekend. Greetings from Cologne Klaus

Definitely needed this one today my muscles are sore! 😅

WEEK 3, DAY 4 [Active Recovery]

Awesome went from 9 sets to 11 sets letssss GOOOOO

Louis-André Dion

I did 6 sets. I kinda incorporated a hatha yoga to it & held the positions for more of a burn! Thank you you guys are great!

WEEK 4 DAY 5 [AMRAP Challenge] BW

Appreciate this workout.  I can do it with a broken finger!

Nalene

It was good💯! I am starting to see some definitions in my arms!

Week 3, Day 1 Lower Body Strength BW

Rita

I have to lose a bit more weight for these exercises. Man’s is heavy for some of these lol!

Timothy

Week 3, Day 2 Upper Body BW

I enjoyed this workout more than I thought I would 😭

Great workout to back to from being sick !!! I swear the illness out !

Week 3, Day 3 [Cardio HIIT Beach Workout] BW

Thank you for your workout , I really like it , so satisfied!!!!! Thanks 😚

Injured, so I skipped anything that put pressure on my wrist, but good. I need to figure out modified moves that protect my wrists when doing planks or pushups.

The garhammer raises ate me up 😭 but I replaced the last 45seconds or so with the hollow body single leg raises just to keep the momentum. That was a great workout, my  endurance and strength are looking pretty good 😭. I’m so happy , thanks guys .

Week 3, Day 4 Full Body HIIT BW

Unbelievable , I like it , I Did 12 😂😍

Week 3, Day 5 [Pyramid Challenge] BW

This was a hard workout but felt amazing!

Keishona

Week 4, Day 1 [Lower Body] BW

Great stretch before I do the lower body workout!

This was the right one after the workout and the 4 km run. Thanks a lot and again greetings from Cologne Klaus

Week 4, Day 1 [Post Workout Lower Body Stretch] BW

Done, shower, dinner, couch. Greetings from Cologne Klaus

Week 4, Day 2 [Post Workout Upper Body Stretch] BW

This kicked my booty😭😭😭😭😭 good stuff though.

Hazell

Week 4, Day 2 [Upper Body] BW

Nelly Nels

Week 4, Day 3 [30 MINUTE CARDIO-HIIT WORKOUT] BW

Done, prepare for tomorrow. Have a nice day. Greetings from Cologne Klaus

First of all, when I saw 20 minutes I kissed the phone, then I saw strength and stretch and I was so excited lol this was perfect, I was so sore and needed this! Thank you

WEEK 1 DAY 1 [Full Body BW]

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