Name: Playbook - Juice & Toya - W3/D1 Week 3, Day 1 Lower Body DB
Uploaded: 2024-01-07T18:37:45.689Z
Duration: 30 min
Description: W3/D1 Week 3, Day 1 Lower Body DB

Xavier

Lexie

This workout killed me! But it was so worth it!

Keishona

A good challenge.  I’m sure I’ll feel it tomorrow 😁😳

Katrina

Super challenging. Some moves were too hard so I had to drop weights. Especially those anchor lunges 🥵 proud that I managed to finish.

Emma

Brian

Angel

That was so hard but worth it.  I did it... now so much sweating and feeling great

Chanti

Mohamed Hamdan

Tommy

Got a sweat up. Had to modify abs but got it all done

Catherine

Erika E

Mary Pat

Did the 100 rep challenge yesterday….my legs are about to be EXTRA sore😂🔥💪🏼

Katie

Panita

Loved it!! But is was no joke…simple moves but a good challenge. Thanks again!

Eursla

Carmen Biggs

The advanced moves were tough, but I loved it!!

Jennifer

Great workout 💪🏾🙏🏾☺️
I'm thankful for y'all hard work. GOD BLESS

Kwill

Kizzy

Heather

It was another great workout, just have to continue to work on my balance with the lunges and planks.

42 cm snow interrupted my workout schedule 🙄. Finally catching up. 😐

RAJI

Andre

Belinda

Good workout...really pushed some limits on this one...

Kent

Aimee

Ooooohhhhh man those anchor lunges were 🔥🔥🔥. Loved it!! Did an 8 mile mountain hike yesterday so doing a double workout today to catch up. Loving this community for the accountability to stick to it!

Heidi

Iridiana Magaña

Sharonda

Jessie Joseph-Shaw

Leland

Debbie

Folana Lemon

Great leg burner with a hidden abs burner at the end. The ab workouts at the end are worth adding on repeat.

Tawfik

Maurissa

Kimberly

The very first circuit is the most challenging part of the workout for me, especially because my legs are still sore from the 100 reps challenge. My legs REALLY got a good burn 🔥🔥. In the end, despite the difficulty, I am able to push through!! 💪💪. LET'S GO WEEK 3!!

Bryan Bagarino

Boy those lunges got me..!!! Completed the whole thing though..#FeelingProud

Dipayan Bhattacharya

Crystal

Shea

Great workout, pushed myself till the very end!

Nelly Nels

Wow, that was a tough one today. Legs have nothing left in the proverbial tank. Let’s goooo
🔥 🔥

Nick Xenakis

Aishea

Aleicia

Margeaux

Tanisha

Michelle

Dorothy

Circuit 1
Dumbbell Suitcase Squat 3x15
Anchor Lunge 3x10 reps each side
Pulsing Goblet Squat 3x30 sec

Circuit 2
Stiff Legged Deadlift 3x12
Side Lunge 3x10 reps each side
Dumbbell Single Leg Glute Bridge 3x10 reps each side 

Circuit 3
Dumbbell Jackknife 3x15
Single Leg Hollow Hold 3x15 sec each leg
Dumbbell Side Plank With Leg Raise 3x30 sec , each side

Complete Lower Body Stretch in the "stretches and mobility" tab lol

-Begin with dumbbells at your side, palms facing in
-Keep dumbbells at the side as you squat down, keeping  weight back into the heels, core tight and engaged

Dumbbell Suitcase Squat

-Keep one leg stationary
-with the opposite leg, do a front lunge, then with the same leg, step back into a reverse lunge
-repeat this on one leg for the given reps

10 reps each side

modification: bodyweight or stationary lunges

Dumbbell Anchor Lunge

-Holding one dumbbell by the head, drop into a squat, keeping core tight, chest tall and the weight back into your heels 
-Stay low in the squat, and pulse up and down, maintaining weight back and core tight

Goblet Pulsing Squat

Circuit 1

-Holding dumbbells in front of you, hinge back, keeping weight in your heels, core tight, and legs with a very soft bend

Stiff Legged Deadlift

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

10 reps each side

modification: stationary lateral lunge

Dumbbell Lateral Lunge

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

10 reps each side 

modification: bodyweight

Dumbbell Single Leg Glute Bridge

Circuit 2

-Extend dumbbell behind the head and legs straight out at the same time
-Keep core engaged by tucking hips and pressing rib cage down 
-

Dumbbell Jackknife

-Begin on your back, arms straight over head above the shoulders, legs extended 
-Drive shoulder blades off the ground, and keep legs elevated
-Drive one knee into the chest and hold- keeping core engaged

15 sec each leg 

modification: bodyweight

Dumbbell Single Leg Hollow Body Hold

-Begin on your side, and drive your hips up towards the sky, feet stacked on top of each ther
-hold the dumbbell straight above your shoulder, keeping hips forward and rib cage tucked
-make sure shoulders are aligned in one straight line, keeping your bottom shoulder over the wrist
-In this position, raise the top leg, squeezing glutes, then return the leg back down

modification: modified by bending and placing knees on the ground (modified side plank with leg raise)

Dumbbell Side Plank With Leg Raise

Circuit 3

W3/D1 Week 3, Day 1 Lower Body DB

I didn’t know how to activa the automatic timer and had to reset it every time for each set.

Beatriz

Rita

Great start to working out again. Feel better already.

Rebekah

W1/D1 WEEK 1 DAY 1 [Full Body DB]

A challenge but feeling good about my form and reps.

Such a great way to start the day!! W1D2 🙌🙌

Donaji

Geneve Castro

W1/D2 Week 1, Day 2 [Full Body Strength] DB

I struggle to cool down and stretch rushing to work after workouts but this felt nice!!

W3/D1 Week 3, Day 1 Lower Body DB

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