Name: Playbook - Juice & Toya - WEEK 4, DAY 3 [Full Body HIIT Bodyweight]
Uploaded: 2024-01-07T18:37:46.040Z
Duration: 30 min
Description: WEEK 4, DAY 3 [Full Body HIIT Bodyweight]

Great workout … Last circuit is always a beast, but I got it done!!

Josie

Kari

Sophiatey

Eda  Pej

Yay! I didn't die! Grateful to be able to move my body today. Thank you

Beth

Marcin

Marcela

Laura

Kelly Davis

So much progress from the beginning. Body and mind are getting stronger with every workout. Gonna keep pushing!

Lauren

Isaac

Mónica

Nice, challenging workout! BTW, under the first tri-set, squats with knee drive is listed for 12 reps. Is that 12 reps total or 12 reps each side?

Tish

Sekinah

Serina

Uretta

Great workout!🥵💪🏾
I had to finish the last 2 rounds of day 2 as well so workout today was longer than usual. As much as I dislike upper body 🙅🏾‍♀️I was determined to finish day 2 and Day 3. I survived👍🏾

Lynnette

Tri Circuit:
- Squat to knee drive 3 x 12 (6 knee drives each side)
- Lateral bounds 3 x 20 (10 reps each side)
- Tabletop shoulder taps 3 x 20 (10 reps each side)

Tri Circuit:
- Split squat pulses 3 x 12 (12 reps each side)
- High knees 3 x 50  (25 each side)
- Single arm plank up-down 3 x 16 (8 reps each side)

Tri Circuit:
- Plank tap the toe 3 x 30 sec
- V-sit punches (heels up) 3 x 30 sec
- Bicycle crunches 3 x 30 sec

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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension driving your knee up
- Repeat sequence on the opposite side

Bodyweight Squat With Knee Drive

- Start with a shoulder width stance 
- Jump to one side as far as possible
- Upon landing, immediately push off in the opposite direction, returning to your original start position

-10 reps each side

Lateral bound

-Begin in tabletop with knees underneath your hips
-Keep hips facing down as you tap across to the opposite shoulder

-10 reps each side

Tabletop Shoulder Taps

Tri Circuit

-Keep weight in the heels
-Keep knees behind toes
-Core tight, chest high

-12 reps each side

Split Squat Pulses

- Run in place 
- Lifting your knees toward your chest
- Increase speed as you feel comfortable

-25 reps each side

High Knees

- From high plank position 
- Walk one arm down to your elbow
- Come back up and repeat on the opposite side

-8 reps each side

Single Arm Plank Up Down

- From elbow plank position 
- Lift one foot up and out tapping your your toe 
- Return back to starting position and repeat on the opposite side

Plank Toe Taps

- With your body in a V-sit, bent at the knees
- Punching back and forth across to the outside of the opposite knee

V-Sit Punches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch

WEEK 4, DAY 3 [Full Body HIIT 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 3 [Full Body HIIT Bodyweight]

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