Name: Playbook - Demi Bagby - W1/D5 Full Body Circuits
Uploaded: 2023-06-19T15:00:29.405Z
Duration: 45 min
Description: W1/D5 Full Body Circuits

Loved this workout!! Total sweat sesh🥵🥵

Sydney

Chelsea

Evalani

Circuit 1:
lateral box jump burpee 
Plank up downs on box 
Step up knee drive 
Dips on  box 

Circuit 2 :
Jumping lunges
Pull-ups 
Mountain climbers 
Kettlebell swings 

Circuit 3 :
Inverted push-ups 
Bicycle crunches 
Jump tucks 
Push-ups

-Jump on top of a box by jumping laterally
-Land on the ground performing a burpee
-Jump back onto the box and over performing another burpee
-Repeat

Lateral box jump burpees

-Get into a push-up plank position with a box in front of you
-Raise one arm at a time up onto the box with your upper body 
-Lower to the ground one arm at time to the starting position 
-Repeat

Plank up-downs on a box

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

Step up knee drives (10 each leg)

- 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

Circuit 1

-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

-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

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

Mountain climbers

-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

Circuit 2

-Get into a push-up position
-Raise your hips to the sky putting yourself into a pike position
-Perform a push-up while inverted
-Repeat for reps

Inverted push-ups

- 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

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

Jump Tucks

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

W1/D5 Full Body Circuits

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