Name: Playbook - Demi Bagby - Thursday: Leg & Ab Circuits
Uploaded: 2023-08-07T17:01:42.082Z
Duration: 45 min
Description: Thursday: Leg & Ab Circuits

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

Hannah

Circuit 1:
Weighted twisting lunge 
Bicycle crunches 
Squat jumps 
Ankle tap crunches 

Circuit 2 :
Weighted side lunges 
Weight plate shoot through 
Dumbbell front squat 
Leg raises 

Circuit 3 :
Box jumps 3
Mountain climbers 
Lateral box jumps 
Russian twists

- Step forward and rotate your torso
- Bring your back knee down until both legs are at about 90 degrees
- Step back to the initial position

Dumbbell weighted twisting lunge

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side

Bicycle crunches

-Stand and lower into the bottom of a squat
-Jump explosively into the air
-Land safely 
-Repeat

Jump Squats

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

Circuit 1

-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

Weighted side lunge

-Stack some plates in tow stacks that your body can fit between
-Start with your hand on the plate in a push-up position
-Shoot legs through until you are in a reverse plank position
-Shoot legs back through to the starting position
-Repeat

Weight plate shoot through

- Keep the dumbbells above your shoulders 
- Push your hips back and keep you chest up as you come down

Dumbbell front squat

-Hang from a pull up bar
-Raise your straight legs up and to the front
-Lower and repeat

Leg raises

Circuit 2

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

Box jump

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

Mountain climbers

-With a box to your side jump up and onto the box laterally
-Repeat back and forth for reps

Lateral box jump

-Sit on your butt with a ball in your hands and your feet elevated and bent off the ground
-Twist from side to side tapping th e ball n the ground back and forth

Thursday: Leg & Ab Circuits

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