Name: Playbook - Demi Bagby - W10/D3 Leg & Ab Circuits
Uploaded: 2023-06-19T15:00:29.952Z
Duration: 45 min
Description: W10/D3 Leg & Ab Circuits

Pais

Circuit 1:
Weighted twisting lunges 3 x 7 each
Bicycle crunches 3 x 24
Jump squats 3 x 14
Ankle tap crunches 3 x 14

Circuit 2:
Weighted side lunges 3 x 7 each
Weight plate shoot troughs 3 x 14
Dumbbell front squats 3 x 14
Leg raises 3 x 14

Circuit 3:
Box jumps 3 x 12
Mountain climbers 3 x 16 
Lateral box jumps 3 x 12
Russian twist 3 x 16

- 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

-Stand to the side of  a box
-Jump up and laterally landing on the box
-Step off the box on the opposite side 
-Jump back onto the box repeating  back and forth

Lateral box jumps

-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/D3 Leg & Ab Circuits

Definitely a leg burner especially in the quads. Overall great workout!

Brian

Very challenging but was able to adapt the weight and get solid reps.

Nick Sacco

AWESOME app! Easy to follow and love that there are fun unique exercise!!💪🏼

Cassie

W1/D1 Legs

Will definitely have to work on my diamond push ups and pull ups.

Nici

Ryan

W1/D2 Upper Body

OMGGGGG THIS WAS SO GOOD AND IM 💀💀💀💀😂😂

Kacie Williams

Kayhlia

Some trouble with lateral jump box exercise but really great session !

Ozie

W1/D3 Legs and Abs Circuit

Was a great work out. Arms are feeling good.

Teja

W1/D4 Arm Day

Olivia

Alyssa

W1/D5 Full Body Circuits

Great work out. Really feeling it in my calves and hamstrings!!!

Definitely feeling the burn 🔥 great workout

Shayla Thomson

I really liked mixing the static lifts in with the single joint movement!!

Jackson Knott

W2/D1 Legs

Lindsey

Sheena

My shoulders are killing me! So awesome, thank you!🙃

W2/D2 Upper Body

Richelle Jones

Legs feel like jello and bricks at the same time!

Kelsey

W2/D3 Leg and Ab Circuit

Great work out. Arms are feeling good. Really feel it in my triceps!!

My arms hurt so bad but it's a great feeling! Thanks!

W10/D3 Leg & Ab Circuits

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