Name: Playbook - Demi Bagby - W1/D3 Legs and Abs Circuit Beginner
Uploaded: 2023-01-02T18:49:30.772Z
Duration: 45 min
Description: W1/D3 Legs and Abs Circuit Beginner

Feeling the burn…awesome hiit routine that leaves you breathless!

Terri

So great I feel so good getting back into working out I love your program🙌

Brittnee Mcintosh

Who would of thought jumping puffs you out so much! Great circuit, thanks

Kayhlia

Love your workouts. Thank you so much 🔥🔥🔥🥵 I am on fire!!!

Lydia

Adjustment to the rollout alternative for individuals who are still building their beginner core! :)

Katelyn Rabago

Felt great! Love working out my lower body!

Richelle Jones

Great! Still need some help locking into my core muscles and using them properly! But it was a fun workout!

Megan

Katlyn Upole

One step slower to those rock hard abs 💪🏼✨

Katie

Sweaty, my knees need work but the mobility stretches helped a ton! Thanks for the recommendation✨

Erin

Madison

Denise

whew! 🥵 had to improvise some workouts 😁

ceski

abs were intense I was unsure on the ab roller If my chest needed to touch the ground or not but I made sure my hips didn't hit the ground first especially not first

Mariah

Wynelle

Shaune

It was really good I couldn’t do the knee rises and the ball crunches, all that well cause I didn’t have a ball or a good box so I tried a chair and it was shaky so I didn’t finish those cause I was afraid of the chair.

Holly

- Shoulder taps 3 x 20
- Skier lunge jumps 3 x 20
- Lower body leg raises 3 x 10

- Mountain climbers 3 x 16
- Jump tucks 3 x 10
- Ab rollout 3 x 10

- Step up knee drives 3 x 8 each leg
- Russian twist 3 x 12
- Ball crunches 3 x 12

-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*

-Moving rom side to side in a skater motion tap the ground with your hand in front of the leg you are lunging onto 
-Repeat back and forth for both legs evenly

Skier lunge*

-Lay on your back
-Raise your legs up together until the bottom of your feet are straight up
- Hike your hips up
-Lower and repeat

Lower body leg raises*

Circuit 1

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

Mountain climbers*

-Jump into the air and tuck both your knees to your chest
-Land safely and repeat

Jump Tucks*

- 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

Circuit 2

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

Step up knee drives*

-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

Russian Twist*

- Raise your shoulders off the ball 
- Engage the top of your abs as you come up

Ball crunches

Circuit 3

W1/D3 Legs and Abs Circuit Beginner

There should be alternatives for exercises not everyone may be able to do 
For example push ups and pull ups

Alitzel

It was very challenging for me I can not do a pull up right now or very good pull ups but we will work on it 😊

Alyssa

Great workout and a good duration really helps me do it
I don’t have loads of time
Thanks Demi

Darryl

W1/D1 Upper Body Beginner

W1/D5 Full Body Circuits

Carolina

Brian Johns

Anna

W2/D1 Legs Beginner

Nepo

W2/D3 Arms Beginner

W2/D5 Full Body Circuits

That was a bit of a challenge but I loved it! First time in awhile I’m actually enjoying my workouts!

Amazing! Turned me to jello! Definitely feel my core getting stronger!

I can already do so many more push ups 💪🏽💪🏽

Nico Pita

W3/D1 Full Body Circuits

Those push ups killed me but in a good way! Have to substitute pull ups but loved it!

Loved it but those pull ups are so not for beginners lol I can’t even do 1😂

W3/D2 Upper Body Beginner

Challenging!! Could not do the pistol squats. Had to find a modification

how the hell am I supposed to do pistol squats if I can’t straighten my leg out?😂 Progress though!

W1/D3 Legs and Abs Circuit Beginner

Community

More workouts from Demi Bagby