Name: Playbook - Juice & Toya - WEEK 1 DAY 5 [AMRAP Challenge BW]
Uploaded: 2024-01-07T18:37:45.735Z
Duration: 30 min
Description: WEEK 1 DAY 5 [AMRAP Challenge BW]

Nice last workout before the weekend properly starts!

Anita

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

Beth

Jessica

After almost 2 weeks with no exercise, this workout was challeging!!! 😓

Dadie

Erick

Shelvia Limehouse

Marbella Braswell

Was so hard I only made it through 4 sets will try for 5-6 if this is on the schedule for next week! 🔥 thanks for the challenge!

Kabanay Whitaker

Coletta

so so good 😊 i’m loving every minute of this challenge! i’m doing workouts that i never thought i could do! FIREEE ❤️‍🔥❤️‍🔥❤️‍🔥

lauren 💗

Got 4 sets in- had to take it easy with snowboarding this weekend. Thank you- muscles is burnin'!🤙

Georgiana T

Got 5 & 1/2 rounds in the 30 mins. 💪🏿

Aishea

Okay nine sections, but 15 seconds over time. Greetings from rainy Cologne Klaus

Klaus Biermann

Look forward to my workout each morning. I’m getting stronger each day.

Marlene

Set a timer for 30 minutes. In that time- complete 8 reps of each of the following exercises, and get in as many rounds as you can:

-Bodyweight Squat
-Reverse Lunge (Alternating, 8 reps total)
-Single Leg Deadlift (Alternating, 8 reps total)
-Tricep Dips
-Push Ups
-Supermans
-Sit Ups
-Lying Leg Raises 

Rest as needed. Challenge yourself to get as many rounds as you can. Record your rounds- we will revisit this workout in the challenge!

Complete 8 reps of each exercise. Set a timer for 30 minutes, and get in as many rounds as possible in that time. Rest as needed.

- Stand with feet shoulder width apart
- 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 Squat

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

-8 reps total (4 each side)

Bodyweight Reverse Lunge

- Stand with feet hip width apart
- Arms down in front of you
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Return to the starting position 
- Repeating the sequence on the opposite side

-8 reps total (4 each side)

Bodyweight Alternating Single Leg Deadlift

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

Floor Dips

- 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

Push Up

- 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

Try not to pull on your head/neck
Keep belly button sucked in to engaged core as you come up

Bodyweight Sit Up

- 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

Lying Leg Raises

AMRAP Circuit

WEEK 1 DAY 5 [AMRAP Challenge 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]

Nakia

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

Naomi

Great finisher. Burned a few extra calories.

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

WEEK 1 DAY 4 [Full Body HIIT 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!!

Lenora

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 1 DAY 5 [AMRAP Challenge BW]

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