Name: Playbook - Juice & Toya - WEEK 3 DAY 1 [Full Body Strength]
Uploaded: 2024-12-01T04:45:47.527Z
Duration: 30 min
Description: WEEK 3 DAY 1 [Full Body Strength]

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

Malissa

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]

Shelly

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

Whitsam

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

Mirabai

WEEK 1 DAY 2 [Full Bodyweight HIIT]

Gentle and effective exercises. Good workout!

WEEK 1 DAY 3 [Full Bodyweight Strength]

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]

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 …

Deborah

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

ROCHELLE

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]

sonya

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

Happy Thanksgiving!!!

WEEK 5 DAY 4 [Recovery Stretch]

Romana

Gerburg

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 3 DAY 1 [Full Body Strength]

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