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LifestyleTranscript
00:00What's up, guys?
00:01Welcome back to another video on Juice and Toya.
00:04Today, I'm going to be taking you guys through a highly requested workout video, and that
00:09is a low-impact workout.
00:11So if you clicked on this workout, you may be a beginner getting started in your workouts
00:15or someone who may have some limitations on the pressure on their joints and muscles,
00:20or you may be in a living situation, like an apartment, where you still want to get
00:24in a good high-intensity workout, but you can't make a lot of noise or have a lot of
00:29impact.
00:30All right, so if you're in any of those situations, this workout is going to be especially beneficial
00:34to you.
00:35So we're going to go through three triceps of exercises, all right, and each exercise we're
00:39going to do for 30 seconds, and we'll give you a 15-second break in between each exercise.
00:45In between each tricep, we'll take a 30-second break to grab some water, grab a towel, then
00:50we'll move on to the next set, okay?
00:52So this is a HIIT workout, so you can follow me for pace, or you can slow it down and take
00:57it at your own pace if you need to.
00:59All right, so if you need to do a warm-up, go ahead and pause the video here, get in your
01:02warm-up, and then join us back, but if not, let's go ahead and get into the workout.
01:06All right, guys, so now we're ready to get started with the workout.
01:09So again, we're going to do 30 seconds of each exercise.
01:13If you need modifications for the exercises, I'm going to pop those up on the screen so you
01:17can watch for those as well, okay?
01:19So we're going to start with squatting down, coming up on our toes, squeezing glutes and
01:25calves at the top, okay?
01:27We're going to get started in three, two, and one.
01:31So we're squatting down, popping up onto our toes.
01:37All right, so if you're following the modification, you're doing an air squat, still squatting deep
01:44as you can, squeezing your glutes at the top, just staying flat-footed.
01:50All right, 10 more seconds here.
01:54All right, now we're going to take it down to the ground, and we're going to do a push-up
02:07with a renegade row, okay?
02:09Okay, we'll get started here in five, and one.
02:16All right, so we're going to push-up down, and then bring that arm up into a renegade row.
02:26If you're doing the modification here, you're going to do a push-up on your knees, still try
02:31to keep your core engaged.
02:38All right, guys, we're almost done here.
02:44Three more seconds.
02:46All right, now we're going to go down to our forearms, okay?
02:51And here, we're going to keep our core engaged, and tuck in alternating knees in three, two, and one.
03:03All right, if this is too difficult, you can do the same thing coming up on your palms.
03:10All right, we're halfway done here.
03:20All right, five more seconds.
03:27Okay.
03:32All right, so that's the first tricep.
03:34Now we're going to take a 30-second break, grab some water, grab a towel, and we'll get into the second tricep, okay?
03:41So the first exercise of the second tricep is going to be a stationary lunge with the leg extension.
03:47So we're going to go into a stationary lunge, drop that knee right behind our front knee, extend back.
03:55Drop the knee, extend back, okay?
03:58We'll get started here in three, two, one.
04:02Drop the knee, extend.
04:05So we're going to do 15 seconds each leg here.
04:10All right, five more seconds here.
04:16And switch legs.
04:20All right, if you're doing the modification, you're just doing a stationary lunge.
04:31All right, now we're going to take it back down to the ground, get into a plank position, and we're going to do a single arm up-down, okay?
04:41So we're alternating tapping that elbow.
04:53If you are doing the modification, you're going to alternate tapping your hands, still in a plank position.
05:00All right, we've got 10 more seconds here.
05:07Again, you can follow me or take it at your own pace.
05:12Okay, all right, our final exercise of this circuit.
05:21We're going to get back into a sit-up.
05:23We're going to come up, jab across, and back down, okay?
05:27We'll get started here in three.
05:33Good.
05:34If you're doing the modification, you're staying in a V-sit position, still jabbing across.
05:47Good job, guys.
05:48We're halfway here.
05:57Good.
05:58Three more seconds.
06:02Okay, all right.
06:03That completes the second tri-set.
06:05So now we're going to take a 30-second break, grab some water, grab a towel.
06:10Should be starting to sweat a little bit here.
06:12We're going to go ahead and get into the third tri-set, okay?
06:16So the first exercise of that one, we're going to have our hands up behind our head, and we're going to drive our knee up as high as we can, okay?
06:25All right, we'll get started here in five, and one.
06:34All right, if you're modifying here, you're alternating, just driving your knees up straight in the middle instead of twisting.
06:47Halfway.
06:52Five more seconds.
06:59Okay, all right.
07:02So our next exercise, we're going to get into a lateral lunge stance.
07:06We're going to touch the ground and reach the opposite hand, okay?
07:11In five seconds here, and go.
07:16So we're going to alternate sitting into the lateral lunge with the ground cap, reaching that opposite hand across.
07:26If you're modifying, you're just going back into a lateral lunge, back and forth.
07:33All right, ten more seconds here.
07:40Three, two, okay.
07:47Our final exercise of this circuit, we're going to get down to a plank position.
07:52We're going to go back into a down dog, drive our knee in, down dog, other leg.
07:58All right, in three, two, and one.
08:02And then, drive, drive, drive.
08:08If you're modifying here, you're still going to go back into a down dog.
08:12Just tap that toe on the ground instead of letting your knee hover.
08:19All right.
08:21Ten more seconds here, and you'll get another 30-second break.
08:31All right, guys.
08:33So that's the entire workout.
08:34So we're going to do all of that two more times, okay?
08:37So now we're going to take about another 20 seconds.
08:40We're going to meet back at the top for the squat to toe extension.
08:44All right.
08:45So grab some water.
08:47Grab a towel.
08:48We've got about 15 more seconds.
08:51Heart rate should be up.
08:53Again, this time, try to challenge yourself to get a few more reps than you did the first set.
08:58It should be nice and warm now.
08:59All right.
09:00And go.
09:06All right.
09:07So you should be a little more warmed up.
09:09So whether you're doing my version or the modification, let's try to get a little bit deeper in those squats.
09:16Halfway.
09:22Great job, guys.
09:23Ten more seconds.
09:28Three.
09:31All right.
09:32Now we're going to take it back down to the push-up and renegade row.
09:37All right.
09:40Six more seconds here.
09:45All right.
09:46And go.
09:48Again, try to challenge yourself to get a few more reps now.
09:51Now that you have an idea of the flow of the workout.
09:59Great job.
10:01We're already halfway.
10:0215 more seconds.
10:11Good.
10:12Right?
10:13There's already hasn't been fully gained ¿Yep?
10:16Okay.
10:18All right, now we're gonna go back down to our forearm.
10:19Alternate knee tucks, okay?
10:22All right, so we have five more seconds.
10:23And let's get back into it.
10:25Okay?
10:26We have five more seconds, we'll get back into it, and go.
10:33All right, again, if this is too difficult, you can go up on your palms, try to push yourself,
10:45get as many reps as you can.
10:49Good job, we've got 10 more seconds here, then we'll get a 30 second break.
10:55All right, okay, so we're gonna take a 30 second break here, definitely should have a little
11:08sweat going now, grab your towel, grab water, we're gonna meet back at the stationary lunge
11:13with the leg extension, all right?
11:16Okay, if you're following the modification, see if you can start with me for even a rep
11:21or two, and then you can always fall back to the modification when you need to, all right?
11:26And five more seconds, and go.
11:32So again, we're gonna go 15 seconds each leg here.
11:39Good job, we're gonna switch other leg.
11:51Get as deep as you can in that lunge.
11:54All right, three more seconds here.
12:00All right, now we're gonna take it back down.
12:05Single arm up down, okay?
12:07Alternating tapping the elbow to the ground.
12:10All right, five more seconds.
12:13All right.
12:20If you're modifying here with the hand top, see if you can get in a few more reps than you
12:25did the first set.
12:29If you're following me, you can spread your feet to make it a little bit easier.
12:34Widen your base of support if you need to.
12:44All right, three, two, one.
12:47Okay, our last one for this circuit.
12:50We're gonna get into a sit-up, alternate jabs at the top.
12:54Okay, five more seconds here.
12:59And go.
13:02Try to come all the way up and twist across.
13:14All right, guys.
13:16We're halfway here, 15 more seconds.
13:19Good, keep it up.
13:24Get in a few more reps.
13:26Almost done.
13:32All right, guys.
13:3330-second break.
13:34Grab some water, grab a towel.
13:36We're gonna move into our last tri-set, okay?
13:39Again, this one, we're driving our knee across, trying to reach up to the elbow,
13:45or driving your knee straight up if you're modifying, okay?
13:50All right, we'll meet back in about 10 seconds.
13:53We're gonna finish this last tri-set.
13:55Then we're gonna do it all one more time and then we'll be done.
13:58All right, in three, two, and one.
14:03Good.
14:04Twist that knee and reach.
14:11All right, 20 more seconds here.
14:13Good.
14:18Good.
14:19We're over halfway, guys.
14:2010 more seconds.
14:21Move those knees.
14:26Five.
14:32All right.
14:33Now we're gonna get into a lateral lunge again, okay?
14:35Remember, reaching for the ground, alternating sides as quick as we can.
14:40All right?
14:41And five.
14:45Two.
14:46And one.
14:47So even if you're not touching ground, try to alternate between that lateral lunge as quick as you can.
14:54All right.
14:55We're already halfway.
14:5615 more seconds.
14:57All right.
14:58Five more seconds, guys.
14:59All right.
15:00All right.
15:01We're already halfway.
15:0215 more seconds.
15:03All right.
15:04Five more seconds, guys.
15:05Okay.
15:06All right.
15:07Final one.
15:08We're on the ground in a down dog.
15:09Remember, set it back to a down dog.
15:10And then tuck that knee in, okay?
15:11All right.
15:12In three seconds.
15:13And go.
15:14Down dog.
15:15Tuck.
15:16Down dog.
15:17Tuck.
15:18Down dog.
15:19Tuck.
15:20Down dog.
15:21Tuck.
15:22So even if you're tapping the toe, still try to tuck that knee in as deep as you can.
15:26Great job, guys.
15:27We've got 10 more seconds here.
15:28One more seconds.
15:29One more seconds.
15:30One more seconds.
15:31One more seconds.
15:32One more seconds.
15:33And go.
15:34Down dog.
15:35Tuck.
15:36Down dog.
15:37Tuck.
15:38So even if you're tapping the toe, still try to tuck that knee in as deep as you can.
15:47Great job, guys.
15:51We've got 10 more seconds here.
15:54All right.
16:01Okay, so take 30 seconds.
16:06Again, grab some water if you need it.
16:08Grab a towel one more time.
16:11One more time through the entire workout.
16:13Starting back with the squat to the toe.
16:15We're almost there, guys.
16:17Great job.
16:1815 more seconds.
16:19All right.
16:20So if you've been modifying, really try to start with me this time.
16:23Start with me this time and drop back as soon as you need to.
16:26But see if you can get in a few reps with me.
16:28All right.
16:29In three, two, one.
16:32Squat.
16:33And up.
16:34We're really going to try to push the pace here.
16:37It's the last one.
16:39Should be nice and warm now.
16:41If you have an idea of the flow of the workout.
16:44Good.
16:45We're halfway already.
16:47Push yourself.
16:4910 more seconds.
16:50Good.
16:51Five more seconds, guys.
16:52Okay.
16:53No more squats.
16:54Let's drop it back down to the push-up.
16:55All right.
16:56In 10 seconds here.
16:57All right.
16:58Three, two, and one.
16:59Push-up.
17:00We're in a negative row.
17:01So even if you've got to do these push-ups on your knees, see if you can still challenge
17:05yourself to add in that renegade row.
17:06If not, keep moving on the push-ups.
17:08Let's try to do these push-ups on your knees, see if you can still challenge yourself to add
17:27in that renegade row.
17:29If not, keep moving on the push-ups.
17:34Let's try to get in as many reps as you can.
17:37Good.
17:38Eight more seconds.
17:39All right.
17:40Okay.
17:41Now we're going to drop down to our forearms and alternate tucking in those knees.
17:55All right.
17:57We're going to start it in three, two, and one.
18:02All right.
18:03Drive the knees whether you're on your forearms or your palms.
18:12Really drive, drive, drive.
18:15Try to keep that core engaged.
18:17We're halfway.
18:1810 more seconds.
18:19Good job, guys.
18:20Three, two, one.
18:21Okay.
18:2230-second break.
18:23Two more triceps left.
18:24Okay.
18:25We're going to start back with those lunges with the extension.
18:41Okay.
18:42And then we're going into single arm up-downs and then the V-sit jabs.
18:47Okay.
18:48All right.
18:49Grab some water.
18:50We're going to meet back in 10 seconds.
18:52Okay.
18:53We're going to start with that left foot forward.
18:57Right leg back.
18:58All right.
18:59In three, two, and one.
19:02Lunge, extend.
19:03Lunge, extend.
19:04Again, we're going to switch here halfway.
19:08Good.
19:09Good.
19:10We're going to switch right now.
19:16Other leg.
19:17Good job, guys.
19:22Okay.
19:23All right.
19:24That does it for the lunges.
19:25Let's drop back down into those alternating single arm.
19:38Up-downs.
19:39Okay.
19:40Five more seconds here.
19:45And go.
19:50Again, if this is too difficult, you can do alternating hand tops or try doing what I'm doing on your
19:57knees.
19:58Okay.
19:59Either way, we're keeping it moving.
20:02We're already halfway.
20:0315 seconds.
20:04Good.
20:05Almost done, guys.
20:06Three, two, one.
20:07Okay.
20:08All right.
20:09Now we're going to drop back into the sit-up.
20:10Jabs at the top.
20:11All right.
20:12If you're doing a V-sit jab, see if you can lean back a little further this time.
20:17All right.
20:18And go.
20:19All right.
20:20All right.
20:21Guys, get in as many jabs as you can.
20:24As many sit-ups as you can.
20:26See if you can lean back a little further this time alright and go
20:40All right guys get in as many jobs as you can so many sit-ups as you can
20:51God we've got 10 more seconds
20:56Good five
21:02All right
21:03Okay guys 30 seconds. We've got one more tricep left. Okay, so again, we're gonna drive those knees across
21:12Alternating sides then we'll get into lateral lunge
21:16Tapping the hands and the very last one down dog with the knee tuck. Okay ten more seconds
21:23We'll meet back at the knee drives. All right
21:26And five four three
21:29Two and one it's the last set here guys
21:33Try to keep those knees moving
21:35Whether you're coming up in the middle or following me across
21:39Keep the knees moving
21:4120 more seconds
21:46Good 15 drive those knees up as high as you can
21:56All right five more seconds
21:58All right, okay, now we're going back into the lateral floor touches or just a lateral lunge if you're modifying, okay?
22:10All right in five
22:12Three two one and go
22:17reaching
22:22All right get all the way down touch the ground get as deep as you can
22:27All right
22:3115 more seconds guys
22:40All right, we've got five more seconds
22:46Okay, all right down to a down dog
22:49All right with the knee tuck
22:52Last one guys really push yourself last 30 seconds, and we're done. All right
22:58Okay, let's get started in three
23:00Two
23:01One
23:02Down dog knee drive
23:04Set the hips back
23:06Drive the knee
23:13All right guys really push yourself. It's the last one
23:16All right
23:21All right 10 more seconds
23:29Three
23:31Two
23:31And one
23:35All right guys, so
23:37That's the whole workout as you can see
23:39I've got a sweat going that was
23:42Intense and we didn't have to do a lot of impact. We didn't have to stomp the ground
23:46We're at a lot of jumping to get our heart rate up there. Okay, and the nice thing about this workout is
23:51It's all for time. So if that was a little much for you take it a little bit slower
23:55Or keep doing this and as you progress you see you'll add in a few more reps each time you do it. Okay
24:01So if you guys like this workout, make sure you give it a thumbs up
24:05Don't forget to subscribe and also if there's other workouts that you'd like to see drop them in the comments below
24:11This was a very highly requested workout. So we got it done for you guys
24:15So if there's any other workouts you'd like to see let us know
24:18We really like to cater this channel to what you guys want to see. All right
24:22So don't forget to follow me on instagram at toyashirelle
24:25Don't forget to follow my cameraman on instagram at juicetintexas and we'll see you guys at the next video
24:31You
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