Name: Playbook - Juice & Toya - WEEK 3 DAY 1 [Full Body Strength]
Uploaded: 2024-01-07T18:37:45.879Z
Duration: 30 min
Description: WEEK 3 DAY 1 [Full Body Strength]

Toniann

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

Astrid

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

Josie

Tasha

Sarah

Sophiatey

Claudia Ivette González Gómez

Burned 474 calories overall did these after the STAIRMASTER yesss!! Feeling good!

Kabanay Whitaker

I can really tell that the program is working, cause I was able to do more of the advanced levels of these workouts! This one is particularly well balanced too!

Natasha

juan felipe

I was under the weather since Thursday last week... Today I got Back in business
 Thanks 👍🏼

Mary

Winnie

Help! I'm struggling with motivation 😭... But at least  I managed to show up today

Marcela

That was hard, but good! I feel stronger 😊

Jhosune

EVERYthing to pike HURTS!!But it’s a good challenge; I’m looking forward to getting better at these.

Holli

Tish

Sekinah

We made it🥵 The true struggle are these weak arms and apparently weak abs😩 Jackknife 🙅🏾‍♀️ I can get through one round and the rest is a full on fight 😂!
Great workout, Im much better than i was Week 1💪🏾

Lynnette

Ashley-Ann

Beth

Steph

Kelly Davis

I’d like to see more stability or other small musscle exercises in cir. 3.

Rebecca

Tri Circuit:
- Prisoner Squat 3 x 12
- Reverse Lunges 3 x 10 (each side)
- Split squat hold 3 x 30 sec (each side)

Tri Circuit:
- Push-up to pike 3 x 12
- Wide hand extensions 3 x 20
- Table top to pike 3 x 12

Tri Circuit:
- Jackknife 3 x 12
- Frog sit up 3 x 12
- L-sit single leg raises 3 x 10(each side)

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

- 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

- 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

-10 reps on one side, then 10 reps on the other

Bodyweight Reverse Lunge

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Hold position for time

-15 sec each side

Bodyweight Split Squat Hold

Tri Circuit

-Begin in high plank or push up position
-Go down into a push up
-As you press up, push your hips up and back into a pike position with a soft bend in the knees and weight pushed back into your hips
-Return to high plank position and repeat

modification: knee push up, into a child's pose

Push Up To Pike

-Begin in high plank position with wrists underneath your shoulders
-Extend your left hand out wide to the left, then right hand out wide to the right, ending with hands wide outside of the shoulders
-Keep core tight and hips tucked
-Return to starting position by bring the left hand back underneath your shoulders, and then your right hand

-10 extensions each hand, alternating 20 total 
modification: drop to knees

Wide Hand Extensions

-start in tabletop with hips underneath hips 
-shift back into a pike, keeping core tight

-modification: plank to pike in push up position

Tabletop To Pike

- Lying on your back in a tucked position 
- Extend your arms and legs out
- Reverse movement back in 
- Repeating sequence for time or reps

modification: tap heels to ground

Jackknife

- Lay on the ground with knees bent the soles of your feet together
- Come up and reach forward of your feet
- Go back in a controlled motion 
- Engage your core

modification: crunches

Frog Sit Ups

-Keep chest tall
-tuck rib cage
-hands slightly in front of you

-10 reps each side, alternating for 20 total 
modification: lying leg raises

L-Sit Single Leg Raises

WEEK 3 DAY 1 [Full Body 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)

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.

Vanessa

WEEK 1 DAY 2 [Full Bodyweight HIIT]

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

WEEK 1 DAY 3 [Full Bodyweight Strength]

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!

Gerburg

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

WEEK 3 DAY 1 [Full Body Strength]

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