Name: Playbook - Juice & Toya - WEEK 1 DAY 3 [Full Bodyweight Strength]
Uploaded: 2024-12-01T04:45:46.803Z
Duration: 30 min
Description: WEEK 1 DAY 3 [Full Bodyweight Strength]

Whitsam

Gentle and effective exercises. Good workout!

Mirabai

Malissa

Cole

Julia Nnabalu

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

gqk0220!

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!🙌🏼🙌🏼

Vanessa

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 Holland

Marcela

Amanda

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]

Shelly

Hard but satisfying ish… mostly because I haven’t worked out in a month!

Felt Great! Good way to start the week and a new program!

Nick Nielsen

WEEK 1 DAY 1 (Full Body Strength)

Chriddy

Time efficient and solid! So sweaty! 3rd set was the most challenging for me

WEEK 1 DAY 2 [Full Bodyweight HIIT]

Lindsay

Didn’t realize how much i needed that. Very nice!

WEEK 1 DAY 4 [Full Body Recovery Stretch]

Ilana

Wow! What an efficient use of 20 mins. Also, educational- first time I did this specific workout was as part of one of the other programs on the J&T app, with dumb bells. I’m traveling right now and did the body weight version- this was educational to see which body weight exercises are more or less equivalent to those with dumb bells. Thanks J & T!!

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

The single leg sit-ups and hollow body hold are so challenging! Pushed through and feeling good 🙌

WEEK 2 DAY 1 [Full Body Strength]

Andy

Brilliant really sweating after that good workout

Laura

WEEK 2 DAY 2 [Full Body HIIT]

Hilda

Katlyn Shumate

WEEK 2 DAY 3 [Full Body Strength]

Perrrrrrfect cool down stretch, it felt so good!!

Awesome stretch! A great way to start my day!

WEEK 2 DAY 4 [Recovery Stretch]

I didn’t think I would be able to finish this, but was amazed that I did. It wasn’t easy but knowing each set was less kept me in it!!!

WEEK 2 DAY 5 [Bodyweight Set Challenge]

I enjoyed the different movements in this one…top notch!

Toniann

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

WEEK 3 DAY 1 [Full Body Strength]

OMG that middle set really got my heart racing !

WEEK 3 DAY 2 [Full Body HIIT]

I enjoyed the different movements on that one 🤩

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]

Easton

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

WEEK 4, DAY 1 [Lower Body Bodyweight]

That was different but good. I enjoyed it!

WEEK 4, DAY 2 [Upper Body Bodyweight]

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

WEEK 4, DAY 3 [Full Body HIIT Bodyweight]

David

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]

I’m going to feel that tomorrow! But very good

Myla

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

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

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.

Naa Martekuor

WEEK 5, DAY 2 [Upper Body Bodyweight]

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]

Romana

WEEK 5 DAY 5 [Bodyweight Drop Set Challenge]

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

Sara

Loved everything about this workout🙌🏼👊🏼

WEEK 6, DAY 1 [Lower Body Bodyweight]

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

Sarah Meyers

WEEK 6 DAY 2 [Upper Body Bodyweight]

I am far away from a proper plyo push up😂, something to work on. But a great workout, particularly when travelling without any equipment 🔥🔥

Petra

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

Sheron

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

Becky

WEEK 6 DAY 3 [Full Body HIIT, Bodyweight]

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

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

Bodyweight challenge complete ✔️ 
You do not need weights to be pushed or to feel strong. 
Feeling beasty completing this 💪

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

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

WEEK 1 DAY 3 [Full Bodyweight Strength]

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