Name: Playbook - Demi Bagby - Thursday: Full Body Circuits
Uploaded: 2022-12-19T19:36:59.544Z
Duration: 45 min
Description: Thursday: Full Body Circuits

Circuit 1:
Jumping linges 3 x 14
Ab rollout s 3 x 12
Pull-ups 3 x 8
Shoulder taps 3 x 24

Circuit 2:
Step knee drive 3 x 10 each 
Mountain climbers 3 x 18
Dips on box 3 x 10
Lower body leg raises 3 x 12

Circuit 3:
Push-ups 3 x 14
Box jumps 3 x 10
Kettlebell swings 3 x 12
Weighted side lunges 3 x 6 each

-In a stationary lunge position jump into the air
-Switch legs front to back while in the air 
-Land safely and repeat back and forth

Jumping lunges *

- Start with your hands just outside shoulder width
- Roll the barbell out keeping your core engaged 
- Don’t let your hips dip
- Pull the barbell back

Ab rollouts

-Hang from a pull-up bar
-Pull yourself up to the bar touching your upper chest or getting your chin above the bar
-Lower and repeat

Pull-ups*

-Start in a push-up plank position
-Reach across with one arm and ta the opposite shoulder
Return your hand to the starting position
-Repeat back and forth

Shoulder taps*

Circuit 1

-Step up onto a box quickly as you drive your free knee up 
-Step back down to the ground
-Repeat

Step up knee drives

-Get into a push-opposition plank
-Drive your knees one at a time towards your chest 
-Repeat in rapid succession

Mountain climbers

- Bend at the elbows to come down
- Keep your elbows close to your body 
- As you extend your arms engage your triceps

Dips on a box

-Lay flat on your back 
-Slow and controlled raise your legs up until the bottom of your feet are aimed at the ceiling 
-Lower legs back to the ground and repeat

Lower body leg raises

Circuit 2

-Get into a high plank position
-Lower your body to the ground
-Press yourself back up to the starting position
-Repeat

Push-ups

- Stand in front of the box
- Jump up and land softly 
- Stand up straight and step down off the box

Box jump

-Stand in a wide stance with a kettlebell in hand
-Hinge at the waist swinging the kettlebell between your legs
-Stand up out of hinge swinging the kettlebell to head height
-Repeat

Russian kettlebell swing

-Stand with your feet together while holding a weight in the goblet position
-Step out to one side into a side lunge
-Stand back to the center
-Repeat to the other side back and forth

Thursday: Full Body Circuits

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