Name: Playbook - Juice & Toya - WEEK 1 DAY 3 [Full Bodyweight Strength]
Uploaded: 2024-01-07T18:37:45.253Z
Duration: 30 min
Description: WEEK 1 DAY 3 [Full Bodyweight Strength]

Karen

That was great! A new go-to quickish circuit.

Tina

Man I got a really good sweat in! And I’m less than 30 mins

Vanessa

That was TOUGH! Some of those exercises I’ve never done before. But I did it!

Astrid

Very nice! Used a pair of 4kg-dumbbells for some exercises.

Gerburg

Jess

OMG! I was sweating everywhere. Those Rainbow Planks 😳, Day 3 in the books!!

Josie

Love, love, love this bodyweight workout. 👍👌

Tasha

I love that I can get a such good workout in 30 minutes!! Juice and Toya, you guys have figured it out!

Sarah

Deborah

Heather

Natasha

Skipped yesterday due to job, today continue day 3 and bird dog and superman is killing , another good sweat day , power up ! Kinda looking forward for the workout everyday

Sophiatey

Claudia Ivette González Gómez

So thankful for you guys!  I love being able to work out at home using my bodyweight and getting stronger every day.

Jackie

Definitely a good sweaty workout! I had to modify a few towards the end because I have old injuries in my shoulders, but all in all great!

Wasayef

Chetan 

Amazing! Thanks for your efforts ❤️❤️❤️❤️

Hadeel

Winnie

I was working out to New Edition, Bobby Brown and Bell Biv & Devoe. I really got into it.

Keesha

Y'all!!! This one was tough, but I made it through! I feel great!🙌🏼🙌🏼

Hands are on fire but I pulled through..😅😅

Wangui

Christy

I would love to have music to the workout like you have on YouTube. Thanks!

Sekinah

Great workout. My body needed smaller movements today. Thank you. I'm sweating and 💜 is pumping!

Beth

Very painful but pulled through it slowly

Lorena

Great workout! Rainbow dips are the devil. 😡

Larry

Marcela

Amanda Dehn

sonya

This was a great workout I did no modifications but I will say rainbow plank dips this is the one exercise besides mountain climbers I hate the most it seems that I can’t keep my feet  still I got to keep moving  them but otherwise than that it’s a great work out thanks guys

ROCHELLE

This workout didn’t come to play. Going to drink lots of water after this one! Got me sweaty🔥🔥

Lauren

thank you for these workouts! i know some people have been critiquing the format, but as a former athlete and someone who has had a trainer, I know this is the way to make progress so keep it up:)

amelie

Tired, sometimes I want to give up! It’s hard

Jhosune

Rough! But I made it. My baby upper body and core were awakened 🥵💪🏾! Last circuit was the toughest but great workout.

Lynnette

Mecca

That was great for this morning’s workout! W1D3 complete💪🏾!

Tiffany

Feona

When the exercises are ___ reps each side, some of the exercises’ main rep counts say the total amount of reps (e.g 20 reps meaning 10 reps per side), whereas others say total per side (e.g 10 reps meaning 10 per side). I don’t have a preference either way but it would be more convenient to keep the main rep counts of these exercises consistent throughout. Great workout though!!

Lucinda

Kelly Davis

Tri Circuit:
- Bodyweight good morning 3 x 12
- Stationary side lunge 3 x 10 (each side)
- Glute bridge 3 x 12

Tri Circuit:
- Renegade Row 3 x 10 (each side)
- Superman 3 x 12
- Plank reverse fly 3 x 10 (each side)

Tri Circuit:
- Bird dog 3 x 20 (each side)
- Rainbow hip dip 3 x 16
- Extended plank 3 x 30 sec

3 sets: 15-20 seconds rest between exercises, with a 30-60 rest between sets

-Hinge back in your hips with a very slight bend in the knees
-Keep core tight and rib cage tucked

Bodyweight Goodmorning

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeating the sequence on the opposite side

10 reps each side

Bodyweight Alternating Side Lunges

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Bodyweight Glute Bridge

Tri Circuit

- From a high plank position 
- Row one hand toward your ribs
- Focus on squeezing your back
- Repeating with the opposite arm

-10 each side 
modification: on knees

Bodyweight Alternating Renegade Row

- 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

- Start in an upwards plank position
- Engage your core as you fly one are out to your side.
- Try to keep you hips facing the surface as you alternate sides.

10 each side 

modification: on knees

Plank Fly

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

10 reps each side

Bird Dog

- From an elbow plank position 
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

10 each side

Plank Rainbow Dips

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged holding position for time

modification: regular plank

Extended Plank

WEEK 1 DAY 3 [Full Bodyweight Strength]

Great!! Glad I got the chance to try out this workout for my first one on the app!

Ivana Gutman

Awesome nice little pump before work ! Right from my living room 🙏🏾

Tashayla

Was good 👍🏻I had some difficulty with a few of the exercises but made modifications.

Rachel

WEEK 1 DAY 1 (Full Body Strength)

Toniann

The app is not going in order of the work and has a glitter that takes you back to the same original portion of first set. Overall the wife and I enjoy your workouts.

WEEK 1 DAY 2 [Full Bodyweight HIIT]

If I knew today was going to be a recovery day, I wouldn’t have skipped working out yesterday!

Great, did this after a 30 min run. Good to be reminded how important stretching is! Thankyou!

WEEK 1 DAY 4 [Full Body Recovery Stretch]

Great work out feel amazing after that I did bodyweight

Laura

Loved the workout!! Easy to follow and makes you sweat 🥵. kudos from Australia!!

Sarai

WEEK 1 DAY 5 [Follow Along Full Body Tempo-HIIT]

perfect way to start the day.. just couldn’t do the upper body besides wall push ups since I injured my wrist

Kelcee

Nathaniel

WEEK 2 DAY 1 [Full Body Strength]

Brilliant really sweating after that good workout

Melvin

Those flutter kicks and those sit ups were hard!

WEEK 2 DAY 2 [Full Body HIIT]

That was hard! I am staying consistent though! I will get there eventually!

WEEK 2 DAY 3 [Full Body Strength]

Awesome stretch! A great way to start my day!

WEEK 2 DAY 4 [Recovery Stretch]

Easton

Tameka

I am proud of myself for pushing through this workout, it was tough!

WEEK 2 DAY 5 [Bodyweight Set Challenge]

I didn’t feel like working out today, but I am glad I pushed through.

That was pretty hard after taking a week off. Got a nice sweat on too …

WEEK 3 DAY 1 [Full Body Strength]

outside , barefoot…feel great! thank you

Got a late start, but got it done! Great workout and I got a nice sweat on…

WEEK 3 DAY 2 [Full Body HIIT]

Great workout. Starting to appreciate the full body workouts …

WEEK 3 DAY 3 [Full Body Strength]

Great upper body stretch. Did the 10-min Full Body Stretch as well. Needed this …

WEEK 3, DAY 4 PT. 1 [7 Minute Upper Body Stretch]

Enjoyed the lower body stretch. Much needed …

Definitely needed this lower body stretch of the week three day five I know this is week three day four but I had to get it done and I’m glad I waited because I really needed it but he’s a little sore thanks guys

WEEK 3 DAY 4 PT. 2 [10 Minute Lower Body Stretch]

Took me around 50 min to complete. I did the push ups and single arm plank up-down's on my knees. But did it! Woot woot!

David

WEEK 3, DAY 5 [THE 100 REP Challenge]

Decided a bw to mix it up a bit, think I'll slink back to db with my tail between my legs.
Tabletop birddog is hard!

Shan

Jean Cyprien

WEEK 4, DAY 1 [Lower Body Bodyweight]

Great workout. Upper body is getting much stronger 💪🏾💪🏾

Barely do the eccentric push up , manage to be on knee not plank

WEEK 4, DAY 2 [Upper Body Bodyweight]

Great workout … Last circuit is always a beast, but I got it done!!

Kari

WEEK 4, DAY 3 [Full Body HIIT Bodyweight]

WEEK 4, DAY 4 [Recovery Stretch]

Great work, except for those mountain climbers, love to hate those. I got it done, whew!!

WEEK 4 DAY 5 [Part 1 Tempo HIIT]

Great way to finish the week. Core is getting stronger 💪🏾💪🏾

This one will be on regular rotation from her on in

WEEK 4, DAY 5 [Part 2, 10 Minute Abs]

I keep hearing a cracked sound from my left leg when I do the last movement , particularly when I raise it straight after I did the tuck in

Dawn

Hey guys! Just got back in town last night. Was out of town for work from the weekend so i Missed yesterday and monday. But im doubling up today and tomorrow to catch up!! Great workout today! 💪🏾

Isaac

WEEK 5, DAY 1 [Lower Body Bodyweight]

Good workout this one was tough also hurt my wrists a bit

I think you need a modification for the blast push up. I ended up doing a blast plank.

Martekuor

WEEK 5, DAY 2 [Upper Body Bodyweight]

I noticed that my core is getting stronger 💪 yay!

WEEK 5, DAY 3 [Full Body HIIT Bodyweight]

Recovery Day of Thanksgiving is a beautiful thing! I’m grateful🧘🏾‍♀️🙏🏾🦃

Happy Thanksgiving!!!

WEEK 5 DAY 4 [Recovery Stretch]

Love drop set workouts! I get more motivated the further into the workout I get knowing I have 1 less each time!

WEEK 5 DAY 5 [Bodyweight Drop Set Challenge]

Had to modify the last exercise. Pushing through! Slowly but surely

Sheron

First time exercising on vacation! It feels good and refreshing.

Becky

I love the second set of exercises. I’ve never done any of those exercises for my glutes but I really felt it!

WEEK 6 DAY 3 [Full Body HIIT, Bodyweight]

I did my best🤷🏾‍♀️
Upper body day = STRUGGLE 
Still a great workout🥵💪🏾

Sarah Meyers

WEEK 6 DAY 2 [Upper Body Bodyweight]

WEEK 6 DAY 4 PT. 1 [7 Minute Upper Body Stretch]

WEEK 6 DAY 4 PT. 2 [10 Minute Lower Body Stretch]

Done whilst travelling with no equipment, great challenge, took 40 minutes 🔥🔥

Petra

What a great challenge I have improved so much over the weeks

WEEK 6, DAY 5 [THE 100 REP Challenge Boodyweight]

Pistol sqaut 😱😱. Really struggled. Tried my best, 1st time, so hoping for improvement next time!

Sara

Loved everything about this workout🙌🏼👊🏼

WEEK 1 DAY 3 [Full Bodyweight Strength]

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