Name: Playbook - Juice & Toya - WEEK 4, DAY 2 [Upper Body Bodyweight]
Uploaded: 2024-12-01T04:45:47.887Z
Duration: 30 min
Description: WEEK 4, DAY 2 [Upper Body Bodyweight]

That was different but good. I enjoyed it!

Malissa

Ilana

Easton

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]

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]

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

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]

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]

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

WEEK 3 DAY 4 PT. 2 [10 Minute Lower Body Stretch]

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]

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!!!

Lynnette

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 4, DAY 2 [Upper Body Bodyweight]

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