Name: Playbook - Juice & Toya - Week 3, Day 1 Lower Body Strength BW
Uploaded: 2024-01-07T18:37:45.911Z
Duration: 30 min
Description: Week 3, Day 1 Lower Body Strength BW

Appreciate this workout.  I can do it with a broken finger!

Nalene

Kabanay Whitaker

It was good💯! I am starting to see some definitions in my arms!

Shelvia Limehouse

That single leg glute raise was great! Thank you

Georgiana T

Good workout, thighs shaking, whole body sweating 😅👏👏

Marbella Braswell

Great follow up to the 100 rep challenge. Not too too much but still challenging enough to break a sweat

Hazell

Gina

Thanks, a good start in the week. After a km run, it was a good workout. Now a shower and some food. Greetings from Cologne Klaus

Klaus Biermann

Great workout! Started with lower body stretch, was super stiff from the 100 rep challenge yesterday. The stretch helped. I took my time today well past 30 minutes. Feel good

Jackie

Amanda Dehn

Amazing workout to start week 3 of the body weight challenge

Marlene

Circuit 1
- Overhead Squats 3x12
- Split Squat + Pulse 3x10ea.
- Prisoner Squat Hold 3x30sec.

Circuit 2
- Single Leg Hinge To Tuck 3x10
- Sumo Squat + Pulse 3x12
- Glute Bridge Abduction 3x10ea.

Circuit 3
- Sit Up + Twist 3x12
- Plank Knee Tucks 3x20
- Hollow SIngle Leg Knee Tucks 3x30sec.

- Stand with feet shoulder width apart and arms extended overhead 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

modification: bodyweight squat

Bodyweight Overhead Squat

Begin in split stance position
Drop into a lunge, keeping chest high, core tight

Bodyweight Split Squat

- Stand with feet shoulder width apart and your hands held at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Hold position for time

Bodyweight Prisoner Squat Hold

Circuit 1

-Hinge back in the hips
-Tap toe to the ground 
-As you come up, drive the knee up towards the chest
-engage core and squeeze glutes to help with balance

10 reps each side

modification: tap toe (single leg hinge toe tap)

Single Leg Hinge To Knee Tuck

Drop into a sumo squat, pulsing once at the bottom and squeezing glutes

Bodyweight Sumo Squat And Pulse

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Bodyweight Single Leg Glute Bridge

Circuit 2

- Perform a sit up
- Twist your torso, reaching your hands down to the floor
- Lower back down and repeat sequence on the opposite side

Sit Up Twist

- From elbow plank position 
- Tuck each knee toward your chest, back and forth

10 reps each side

modification: come up to palms

Plank Knee Tuck

- Hold your arms and legs extended above the floor
- Alternating legs, tuck your knee in to the chest and extend back out 
- Keep your core engaged and your lower back on the floor

modification: tap heels to the ground

Hollow Body Single Leg Knee Tucks

Circuit 3- core

Week 3, Day 1 Lower Body Strength BW

Isabel

Wendy

This was really good - the only challenge I had was not having guidance on what the numbers meant eg., 30-30-30. Thx and wishing you both an awesome 2024

WEEK 1 DAY 1 [Full Body BW]

Rodney

WEEK 1 DAY 2 [Full Body BW]

Nakia

I like it , nice stretching 🙆‍♀️, thank you 😊

Anita

Smooth cool down. Love the incorporation of yoga! Thank you

WEEK 1 DAY 3 PART 2 [Full Body Stretch]

Gayatri

Naomi

Great finisher. Burned a few extra calories.

WEEK 1 DAY 3 [15 Minute Cardio-HIIT Dance Workout]

WEEK 1 DAY 4 [Full Body HIIT BW]

Nice last workout before the weekend properly starts!

Slow but I moved my body and that I'm grateful for.

Beth

WEEK 1 DAY 5 [AMRAP Challenge BW]

This workout look simple but it's no joke enjoy the core and legs.

Wayne Taylor

WEEK 2 DAY 1 (Full Body BW)

Added an extra round to each circuit. 🥵

Really Good! Seeing results and it’s been crazy!!

Lenora

WEEK 2 DAY 2  (Full Body BW)

Gianni

Amanda

WEEK 2 DAY 3 (20 minute Cardio-HIIT Workout)

Some of the stretches were hard to do as a plus sized woman but I got through

Keesha

Good work.. Done the Hiit workout 2 times, than stretching, now a shower and some food. Have a good time. Greetings from Cologne Klaus

Week 3, Day 1 Lower Body Strength BW

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