Name: Playbook - Juice & Toya - Week 4, Day 2 [Upper Body] BW
Uploaded: 2024-01-07T18:37:46.083Z
Duration: 30 min
Description: Week 4, Day 2 [Upper Body] BW

This kicked my booty😭😭😭😭😭 good stuff though.

Hazell

Marbella Braswell

Gina

Done, the beginning was strong, and it stayed so. Now the second part. Have a nice day, in Cologne it is 7 pm. Now dinner. Greetings from Cologne Klaus

Klaus Biermann

Great exercise that challenge me. Ready to start my day.

Marlene

Circuit 1
Eccentric Wide Push Up 3x12
Blast Off Pushup 3x12
Reverse Plank + Reach 3x12

Circuit 2
W-Pull Down 3x15
Behind The Head Fly (Elbow Plank) 3x12
Blast Off Plank 3x12

Circuit 3
Elevated Woodchop 3x10ea.
Shifting Plank + Reach 3x20
Plank Rotations 3x30sec.

-Begin in push up position with hands wide, outside of the shoulders
-Go down slow, with a 3 to 4 count on the way down and press up fast

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

modification: regular push up/knee push up

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

Reverse Plank And Reach

Circuit 1

-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

12 each side

modification: drop to knees

Behind The Head Fly

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

Blast Off Plank

Circuit 2

-Maintain hips facing forward
-Keep ribs tucked and core engaged

10 reps each side

Elevated Woodchop

Begin with legs at 90 degrees, keeping knees aligned over your hips
extend one leg up straight, reaching to touch the toe with the opposite hand
reach up, getting shoulder blades off the ground

10 reps each side

Toe Touches Legs 90 Degrees

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

Plank Rotations

Circuit 3- core

Week 4, Day 2 [Upper Body] 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

Georgiana T

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]

Kabanay Whitaker

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 4, Day 2 [Upper Body] BW

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