Name: Playbook - Juice & Toya - WEEK 1 DAY 4 [Full Body HIIT BW]
Uploaded: 2024-04-28T06:00:55.897Z
Duration: 30 min
Description: WEEK 1 DAY 4 [Full Body HIIT BW]

Naomi

Kabanay Whitaker

Nakia

I don't have stopwatch with me so it would be good if you add 15 secs rest in between excercise. If it is already there I am unable to find it.Please help me with that

Purnima

Anežka Brusová

Anita

Ohad

Beth

Wow! That kicked my butt. 306 cals In 30 mins.

Mark

This one was harder! I felt all my muscle groups really pushing, and I was shaking but I was like “POWER! “ 😂🔥💃🏽

Lenora

Great. 333 cal. Burnt. It would be great to have a signal at the half of the time of each exercise.

Alexander

This was a hard one. I did some modifications and finished strong.

Shelvia Limehouse

Coletta

I actually did the one in YouTube for day 4. Loved it!

Marcela

I am a good Christian woman but every morning I let a few F bombs drop doing these workouts!!! Lol 😂

Keesha

Another great session and my strengths building as I’m doing it more confidently and able to keep up with the majority of the 30 seconds. Feeling good!

Shante

Kent

My bf and I burned a really good sweat! Super effective but everyone can do it even if you don’t exercise a lot! LOVED ❤️‍🔥

lauren 💗

I haven’t found a workout I don’t like! You guys are the bestttt!! 💪🏻🔥

Amanda Dehn

Gina

week 1 is almost over and i’m so surprised i have not gave up, i’m so motivated !!

lulu

That second circuit had me huffin & puffin!! Nice set up. Thank you!

Georgiana T

Another great workout to get my day started.

Marlene

Leg raises-It was hard, stopped a several times to find a comfortable process. Did as shown and modified- still was hard.  Overall today was difficult modified those I could and even those I couldn’t like the jumping jacks- my knees are mush!! Working to build strength in them. I’m here for the challenge though💪🏾💪🏾

Jackie

Vita Chen

Set 1:
3x30 sec Press Jacks
3x30 sec Prisoner Squat To Side Crunch
3x30 sec Scissor Jacks
3x30 sec Mountain Climber
3x30 sec Bicycle Crunches

Set 2:
3x30 sec Split Squat Pulses
3x30 sec High Knees
3x30 sec Single Arm Plank Up-Down
3x30 sec Russian Twist
3x30 sec Lying Leg Raises

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

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and punch your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

modification: jumping jack

Press Jacks

-Keep weight in heels through the crunch 
-Raise one knee as you come up and crunch toward your elbow

modification: prisoner squat

Prisoner Squat To Side Crunch

- One Jumping jack mixed with one scissor jump
- Repeat for reps

Scissor Jacks

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

modification: plank knee tucks

Mountain Climber

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch

Circuit 1

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

Bodyweight Split Squat Pulses

- Run in place 
- Lifting your knees toward your chest
- Increase speed as you feel comfortable

High Knees

- From high plank position 
- Walk one arm down to your elbow
- Come back up and repeat on the opposite side

modification: drop the plank down to knees

Single Arm Plank Up Down

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching hands toward the floor

Russian Twist

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

modification: hands under low back

Lying Leg Raises

circuit 2

WEEK 1 DAY 4 [Full Body HIIT 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

WEEK 1 DAY 1 [Full Body BW]

Rodney

WEEK 1 DAY 2 [Full Body BW]

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

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

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]

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

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

Klaus Biermann

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 😭

Gofaone

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

Marbella Braswell

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 4 [Full Body HIIT BW]

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