Name: Playbook - Demi Bagby - W1/D2 Full body - lower focus
Uploaded: 2024-07-09T21:08:20.084Z
Duration: 45 min
Description: W1/D2 Full body - lower focus

This was a good one I know my legs are gonna burn in 2 days 😣😂

Marcus

Waldo

Nick Sacco

I’m dead. Really good workout before class! Really killed that one.

Sojel Singh

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

Tani

Afnan Alshehri

Hard challenging sweaty painful I love it

Dominika

I enjoyed it very much! It was quick and effective !

Brittany

Taylor

Couldn't do all the reps due to me not being the hulk 😂 but thanks to this, I'm one step closer! 💪🏼

Eric

Daisha

Cindy

This was intense. One of the best lower body workouts Ive had

Holy crap I can’t walk!! Sooo many lunges 🥵🥹

Natalie

Jackson Knott

Ohh yessss !! These kind of workouts are a real challenge

Keyla

Holy banana nut muffin, I’m drenched in sweat and my quads are rock solid tight 😂🤙🏽

Jayda

A killer workout🥵 my legs are shaking 😁

Suha

Whaaaaatttt🫠🫠🫠. Ok, seriously, killer leg day 🦵🏻 💥

Shira

Cheyenne

Ann-Sophie

This programming is on another level! Hardest workout yet  🔥

Travis

Warm up: 1 mile walk / run 
-400m walk
-400m run
-400m walk
-400m run

Circuit: x 3 
-Db walking lunges 
-Box jumps
-Db reverse walking lunge 

Circuit: x 3 
-Goblet squat 
-Kb or db RDL 
-Tuck jumps 

Superset: x 3 
-Bulgarian split squat 
-Box step ups

- Run on a treadmill for desired time

*Run outside if no treadmill is available

Treadmill Run

Treadmill walk

Warm up

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Walking lunges (dumbbells)

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

Box jump

- Hold a dumbbell in each hand at your sides
-Perform reverse walking lunges

Reverse walking lunge

Circuit

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squat (dumbbell)

- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

-Stand with feet shoulder width apart
-Lower into the bottom of a squat
-Jump up out of the squat and tuck your knees up towards your chest
-Land softly and repeat

Jump tuck

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats (10 each leg)

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up (12 each leg)

Superset

W1/D2 Full body - lower focus

Did this on campus after a cycle class! Still had energy left in me. I love this app.

W1/D1 Full body

Denise

W1/D3 Active recovery & cardio

Mandi

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

Zach

Less intense but still great- like working on wall walks and decline push ups

W2/D3 Full body

W2/D4 Full body

Hard challenging sweaty and a excellent way to start the day

W2/D5 Full body

W3/D1 Full body

Legs are completely dead. Especially after doing this workout the day after I completed the Murph Challenge!!!

W3/D2 Full body - lower focus

Oh noo. "The one with the10 rounds." 🙃 Allways dreading this one but feel proud when I do finish it. 🤙 Yessss bring it on!!! 🔥

W3/D3 Active recovery & cardio

W3/D4 Full body

Burpees kill me every time but I loved it!🔥🔥💪🏼

Kenny

W3/D5 Full body - upper focus

Are you supposed to have feeling in your body after that workout because I don’t lol!! 🥵

W4/D1 Full body

W4/D2 Full body

W4/D3 Full body

W4/D4 Full body

W4/D5 Full body

Great workout! My legs are shaking 👍🏻

Anastasia

W5/D1 Lower

Had to skip the bench and dumbbell press due to injury but otherwise killer workout!

W5/D2 Upper - push, pull

W5/D3 Bicep/Tricep

W5/D4 Lower

Starting to realize that these lighter weights, don't feel so light anymore lol.. loved this day!

W5/D5 Upper

W5/D6 Cardio

Very challenging feel a lot of good pain in my leg

W6/D1 Lower

W6/D2 Upper- Push/Pull

we love a good birthday workout🥳💪🏼

W6/D3 Bicep/Tricep

Anthony

W6/D4 Lower

W6/D5 Upper

W6/D6 Cardio

Great feel a lot of that good pain in my legs

Absolutely crushed my legs with this one!!!

W7/D1 Lower

W7/D2 Upper - push, pull

W7/D3 Bicep/Tricep

W7/D4 Lower

Your workouts never get old! 🔥👌🏼💪🏼

W7/D5 Upper

W7/D6 Cardio

W8/D1 Lower

W8/D2 Upper- Push/Pull

W8/D3 Bicep/Tricep

W8/D4 Lower

W8/D5 Upper

Did the stairs for cardio today & damn 🥵

W8/D6 Cardio

Oh my d@mn! I got 12 rounds plus decline push ups.  My arms are dead! Those archer push ups were a killer! I loved it!!

W9/D1 Upper body circuits

It may feel like Demi has something against us and wants to see us suffer with these... but I know she just wants to get us strong and shredded. 🥵 Great workout!

W1/D2 Full body - lower focus

Community

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