Name: Playbook - Juice & Toya - W4/D2 Week 4, Day 2 [Upper Body] DB
Uploaded: 2024-01-07T18:37:45.868Z
Duration: 30 min
Description: W4/D2 Week 4, Day 2 [Upper Body] DB

Oldie but a goodie! Only had to modify one ab exercise because my knees were bothering me!
Good one J&T💪
Now its time for a G&T!! 😆😆

Jennifer

Jared

Can’t thank you enough for these workouts!

Nalene

Breanna

Brian

I love your workouts! Thank you both for such a wonderful accessible tool for staying fit

KayLee

Anderson Bolden

JULyBAS

Gustavo

⭐️⭐️⭐️⭐️⭐️ Your helping me improve. Thanks guys💪🏾🙏🏾

Aeslin

Had a few doctors appts last week plus I work nights so I missed out on week 4 but I’m back on it to wrap it up. Still feeling good feeling great!!! 🏋🏽‍♀️🙌🏾

Ashley

Carmen Biggs

Kizzy

Panita

Kwill

Dave

Kent

Lasheree Holness

Iridiana Magaña

Hard but very good and satisfying💪🏾💪🏾💪🏾

Keishona

RAJI

Rebecca

Folana Lemon

Aishea

Nduku

Tawfik

Erendida

Alfredo

Seyfert1

The exercises seemed easy but I must say they were mostly definitely a challenge and broke a sweat doing these. 🔥😁💪🏽

Tasheka

Awesome! Loved everything about this! 🔥💪🔥

Jess

Great workout! These workouts make me feel stronger. I'll definitely continue after the challenge.

Crystal

Nelly Nels

Dorothy

Great workout - definitely broke a sweat :)

Lisa H

Shea

Margeaux

I am gasping for breath!!! Can you hear me? 🤣 serious and challenging workout!!! Today was hard, but really good. Thank you guys.

RevLydia

Great workout!  I don’t see day 3 workout?  Could they be numbered incorrectly on the app?

Peggy Henderson

Hayley

Challenging 💪🔥🔥🔥. My arms are on fire, have no legs from yesterday so… tomorrow will I fall or will I fly? 😂😂😂 Congrats to all for passing this workout!!!

Simona Gugin

Kimberly

This is the first time I did the App workout instead of the YouTube videos. It was a great work out - hard for me.

Debbie

Last round was mean, but I pulled through. Had to modify 1st exercise in my third round of them. 💪🏾🔥🙌🏾👏🏾🥳

I'man

Haley

Circuit 1
Tight Shoulder Press 3x12
Iso Neutral Row 3x12 reps each side
Iso Curls 3x12 reps each side

Circuit 2
Chest Press To Fly 3x12 
Lying Skull Crusher 3x12
Single DB Renegade Row 3x20 (10 reps each side)

Circuit 3
Turkish Sit-Up 3x10 reps each side
Tabletop Dumbbell Pull Through 3x20 (10 reps each side)
Offset Hold The World 3x30 sec (Switch @ 10sec)  Left hand, middle, right hand

-Bring dumbbells in tight, dumbbells pressed together
-Keep core tight and press dumbbells up overhead

Tight Shoulder Press

- Hinge forward at the hips
- Row one dumbbell up and hold
- Row the opposite dumbbell for time or reps

12 reps each side

Dumbbel ISO Row

Hold one dumbbell at 90 degrees while curling the opposite for given reps. repeat on opposite side

12 reps each side

Dumbbell Iso Curl

Circuit 1

-Start on your back, elbows in tight
-Press up dumbbells
-at the top of the press, open up into a chest fly. keeping core engaged
-return back to start

Dumbbell Chest Press To Fly

- Arms extended above shoulders  and a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

modification: single dumbbell

Dumbbell Skull Crushers

In a high plank position, row the dumbbell back, keeping elbow tight. Keep hips neutral, dont let them open up.

12 reps each side

Dumbbell Renegade Row

Circuit 2

-Begin on your back with the dumbbell in your right hand straight up above your shoulders, right leg bent, left leg straight
-Come up into a sit up while engaging your core and keeping arm straight as you drive the dumbbell up over your shoulder
-Use left hand if needed
-Complete reps and repeat on the other side

10 reps each side

modification:  overhead sit up

Dumbbell Turkish Sit Up

-Begin in tabletop position with one dumbbell behind your left hand
-Reach your right hand across, keeping core tight and hips neutral
-Grab the dumbbell, pull it to the right side and place behind your wrist
-repeat, alternating sides

10 reps each side

modification: plank dumbbell pull across

Tabletop Plank Dumbbell Pull Across

-Begin in a v-sit position, core engaged, chest tall
-Hold the dumbbell in one hand, keeping dumbbell close.
-At 10 seconds, switch the dumbbell to holding at the chest for 10 seconds, then to the other hand for 10 seconds 

30 sec total- 10 sec in left hand, middle, right hand

Dumbbell Offset Hold The World

Circuit 3

W4/D2 Week 4, Day 2 [Upper 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!!

W4/D2 Week 4, Day 2 [Upper Body] DB

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