Name: Playbook - Juice & Toya - WEEK 4, DAY 2 [Upper Body Bodyweight]
Uploaded: 2024-01-07T18:37:46.015Z
Duration: 30 min
Description: WEEK 4, DAY 2 [Upper Body Bodyweight]

Great workout. Upper body is getting much stronger 💪🏾💪🏾

Josie

Barely do the eccentric push up , manage to be on knee not plank

Sophiatey

Claudia Ivette González Gómez

Kick ass workout.  It's been about a week since I did a workout.  It feels good. I need to listen to my body.

Beth

Shaky... Cause I have no upper body strength 😥

Marcela

Loved it! Sweating way more than expected. I’m totally converted to this way of workouts - love that I can go at my own pace and take less rest to keep my heart rate up!

Laura

Good morning!!! Great burn!,
 Misssed yesterday due to work but im doubling up today!!! See yall this afternoon!!! 🔥🔥💪🏾💪🏾

Isaac

amelie

Lorena

I must say I really like the eccentric push ups I think this is going help me do the regular ones really soon !!!okay one day 🥴

ROCHELLE

I hope that because I give 5 stars everyday it loses meaning.  I give 5 stars because you guys challenge and inspire me to keep moving.  A lot of days I feel like this is all beyond my fitness level and I can’t do it; but I do.  And I’m getting stronger.  Thank you!

Holli

Kelly Davis

Tri Circuit:
- Eccentric Push Up 3x12
- Floor Dips  3x12
- Forearm Plank Pike Knee Tuck 3x12 (6 each side)

Tri Circuit:
- Renegade Row 3 x 20 (10 reps each side)
- Superman 3 x 15
- Plank fly 3 x 20 (10 each side)

Tri Circuit:
- Crunches 3x15
- Leg Raises 3x15
- Hold The World 3x30 sec

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

-Starting in a high plank position, slowly lower yourself into a push up
-Keep core engaged
-When you get to the bottom of the push up, drop to your knees and press hips back
-As you come forward, return to starting high plank position

Eccentric Push Up

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

Floor Dips

- Start in an Elbow Plank Position 
- Pike Hips upwards and press back through your forearms 
- Return back to flat plank position

-6 reps each side

Plank Pike Knee Tucks

Tri Circuit

- From a high plank position 
- Row one hand toward your ribs
- Focus on squeezing your back
- Repeating with the opposite arm

-10 reps each side

Bodyweight Alternating Renegade Row

- 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

- Start in an upwards plank position
- Engage your core as you fly one are out to your side.
- Try to keep you hips facing the surface as you alternate sides.

-10 reps each side

Plank Fly

- Lay on the ground with knees bent the soles of your feet together
- Come up lifting your shoulders off the ground
- Lower in a controlled motion 
- Engage your core

Frog Crunches

- 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

- With your body in a V-sit, bent at the knees, hold position for time

Hold The World

WEEK 4, DAY 2 [Upper Body Bodyweight]

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)

Toniann

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]

Astrid

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

Loved the workout!! Easy to follow and makes you sweat 🥵. kudos from Australia!!

Sarai

Tasha

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 4, DAY 2 [Upper Body Bodyweight]

Community

More workouts from Juice & Toya