Name: Playbook - Demi Bagby - W10/D1 Leg & Ab Circuits
Uploaded: 2023-06-19T15:00:30.056Z
Duration: 45 min
Description: W10/D1 Leg & Ab Circuits

Getting a quick workout in for finals week was a great brain boost 🤘🤘🤘

Zach

Circuit 1 :
Lateral box jumps 
Lower body leg raises 
Dumbbell front squat 
Leg raises 

Circuit 2 :
Jump tucks 
Ankle tap crunches 
Squat jumps 
Bicycle crunches 

Circuit 3:
Dumbbell lunges 
Weight plate shoot through 
Weighted twisting lunge 
Russian twist

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

Lateral box jump

-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

- 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 1

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

Jump Tucks

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

Ankle tap crunches

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

Jump Squats

- 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

Circuit 2

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial positin

Dumbbell lunges

-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

- 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

-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

Circuit 3

W10/D1 Leg & Ab Circuits

Im gonna feel that tomorrow but i loved it

Richard

Melissa

W1/D1 Legs

Pais

Edith

W1/D2 Upper Body

Emma

Wowzers what a freaking work out 🔥 👌

Chelsea

W1/D3 Leg & Ab Circuits

Lydia

W1/D4 Arm Day

Loved this workout!! Total sweat sesh🥵🥵

Sydney

Evalani

W1/D5 Full Body Circuits

W2/D1 Legs & Abs Circuits

W2/D2 Upper Body

W2/D3 Legs & Abs Circuits

W2/D4 Arms

W2/D5 Full Body Circuits

W3/D1 Legs

The reps are insane... Why 3x45 pushups but only 3x12 arnold presses?

Ronja

W3/D2 Upper Body

I haven’t been hitting my goal of a workout from Demi’s app everyday. And every time I come back here I wish I did them more 🙌🙌🙌

W3/D3 Legs & abs

W3/D4 Arms

W3/D5 Full Body Circuits

W4/D1 Leg & Ab Circuits

W4/D2 Upper

W4/D3 Legs

W4/D4 Arms

W4/D5 Full Body Circuits

W5/D1 Legs

W5/D2 Upper body

Always 5 star ratings because these are all 5 star workouts 🙌🙌

W5/D3 Legs

W5/D4 Arms

W5/D5 Full body

W6/D1 Legs

W6/D2 Upper body

W6/D3 Lower

W6/D4 Arms

W6/D5 Full body

W7/D1 Legs

W7/D2 Upper Body

W7/D3 Leg & Ab Circuits

W7/D4 Arm Day

W7/D5 Full Body Circuits

W8/D1 Legs & Abs Circuits

W8/D2 Upper Body

W8/D3 Legs & Abs Circuits

W8/D4 Arms

W8/D5 Full Body Circuits

W9/D1 Legs

W9/D2 Upper Body

W9/D3 Legs & abs

W9/D4 Arms

W9/D5 Full Body Circuits

W10/D2 Upper

After a 3 week trip to Europe it’s a struggle getting back into a routine. Good thing the app makes it easier 🤘💪

W10/D1 Leg & Ab Circuits

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