Name: Playbook - Juice & Toya - WEEK 5, DAY 2 [Upper Body Bodyweight]
Uploaded: 2024-12-01T04:45:47.999Z
Duration: 30 min
Description: WEEK 5, DAY 2 [Upper Body Bodyweight]

Good workout this one was tough also hurt my wrists a bit

Laura

I think you need a modification for the blast push up. I ended up doing a blast plank.

Naa Martekuor

Sophiatey

This took me while but I did it! Good sweat!

Dawn

Wow! I did it! I'm sweaty and ❤️ rate is up. Great workouts. 
I appreciate the under 30 minute workouts.

Beth

Killer!!! 🔥🔥🔥 see yall tomorrow!!!

Isaac

Marcin

Lynnette

This week was a hard one W4 D2 was  a struggle that’s why It’s called a challenge I got it done ✅

ROCHELLE

Nice workout! The eccentric push up are one of my favorite moves. 💪🏽💪🏽

Sekinah

Simona Gugin

Great! FYI, the eccentric push-up was not loading

Tri Circuit:
- Eccentric Wide Push Up 3x12
- Blast Off Push Up 3x12
- Reverse Plank + Reach 3x12

Tri Circuit:
- W pulldown 3 x 15
- Behind the head fly (elbow plank) 3 x 20 (10 reps each side)
-Blast Off Plank

Tri Circuit:
- Elevated wood chop 3 x 10 (each side)
- Pike plank + reach 3 x 20
- Plank rotations 3 x 30 sec

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

-Starting in a high plank position, with arms wider than your shoulders, 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 Wide Push Up

-Begin in tabletop position, and set hips back like a child's pose
-"Blast off" into push up position, and lower down into a push up as you thrust hips forward
-Press back from the bottom of the push up back into the child's pose position and repeat

Blast Off Push Ups

-Begin sitting with knees bent in front of you, hands behind you, fingers pointing towards your back
-Thrust hips up and squeeze glutes, keep core engaged
-As you thrust up, reach the left hand up over head. 
-Go back to starting position, and repeat with right hand

-6 reps each side

Reverse Plank And Reach

Tri Circuit

-Begin laying flat on your stomach, arms extended in front of you
-Pull arms back, with elbows wide, and actively squeeze your shoulder blades as you pull back
-Keep core engaged to protect lower back

W Pulldowns

-Begin in high plank position 
-Bend one arm and bring the hand to the side of your head
-Rotate the elbow open as you keep your hips up and core engaged

-10 reps each side

Modification: drop onto knees

Behind The Head Fly

-Keep core tight and engaged 
-Push back into a down dog 
-Use momentum coming forward into a plank

Modification: plank reaches

Blast Off Plank

- From low lunge position hold hands on the outside of your leg
- Exhale and lift your arms diagonally across your body
- Twisting to the until your arms are above your head
- Reverse back to the starting position

-10 reps each side

Modification: kneeling woodchop

Elevated Bodyweight Woodchop

-Keep core engaged and ribs tucked as you push back into a pike
-Keep hips neutral as you reach in front

-10 reps each hand 

Modification: hold plank 30 sec or just plank reaches

Plank Pike To Reach

- From elbow plank position 
- Rotate open to a side plank position
- Reverse movement back to plank and repeat to the opposite side

-10 reps each side

Plank Rotations

WEEK 5, 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!

Malissa

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

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!

Josie

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]

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

Marcela

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]

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 5, DAY 2 [Upper Body Bodyweight]

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