Name: Playbook - Juice & Toya - WEEK 3 DAY 3 [Full Body Strength]
Uploaded: 2024-12-01T04:45:47.555Z
Duration: 30 min
Description: WEEK 3 DAY 3 [Full Body Strength]

I enjoyed the different movements on that one 🤩

Malissa

Great workout. Starting to appreciate the full body workouts …

Josie

Deborah

Sophiatey

Winnie

Oh y’all funny. Lol. Smiling at the camera. That was the worst one I have hardly any upper body strength. Getting better. Thanks to y’all

Aleicia

Marcela

Amazing! I keep thinking that body weight will be less difficult. 😂 😅

Summer

Jhosune

Loved this! Now for your cardio x HIIT to finish 💪🏽

Kelly Davis

Tough! (Iso push-ups and plank toe touch)

Hadia

Really tough workout. The triceps push-ups were the hardest even modified.  I had to finish with regular modified push-ups, lol.

Tish

Great workout. I struggled a lot 😩Especially round 2 and 3, but I’m sure my upper body will thank me one day💪🏾

Lynnette

Really hard but very rewarding to push through

Holli

Tri Circuit:
- Single leg deadlift 3 x 16 (each side)
- Side lunges 3 x 10 (each side)
- Single leg glute bridge 3 x 10 (each side)

Tri Circuit:
- Tricep skull crusher pushup (kneeling) 3 x 12
- I-raise 3 x 12
- ISO push-up hold 3 x 20 sec

Tri Circuit:
- Side plank crunch 3 x 20 sec (each side)
- Plank toe tap 3 x 20 
- Hand taps 3 x 20

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

- 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 each side, 16 total 

Modification: tap back toe for balance 

Modification- tap toe to the ground for balance

Bodyweight Alternating Single Leg Deadlift

- 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

-8 reps each side, 16 total 
modification: stationary side lunge

Bodyweight Alternating Side Lunges

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

10 Reps each side

Bodyweight Single Leg Glute Bridge

Tri Circuit

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Modification: drop to knees

Tricep Push Up

-Begin laying flat on your stomach, arms extended out over head
-Keeping your core engaged, lift your arms straight up as you squeeze your shoulder blades
-Return to starting position, keeping core on

I-Raises

-Begin in high plank or push up position
-Drop down into a push up, and hold the bottom of the push up position,  keeping hips tucked and core engaged

Modification: on your knees

Iso Push Up Hold

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

modification: drop to knees or just hold side plank

Side Plank Crunch

-In a high plank position, reach back and tap the toe keeping core tight, hips neutral

10 reps each side, 20 reps total

Plank Toe Touch

-Begin in high plank position 
-Keep hips neutral as you tap the opposite hand

10 taps each side, 20 total 
modifications: drop to knees

Plank Hand Taps

WEEK 3 DAY 3 [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!

Astrid

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]

Tasha

Great upper body stretch. Did the 10-min Full Body Stretch as well. Needed this …

Sarah

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]

Claudia Ivette González Gómez

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 3 [Full Body Strength]

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