Name: Playbook - Demi Bagby - W12/D1 Leg & Ab Circuits
Uploaded: 2023-06-19T15:00:29.990Z
Duration: 45 min
Description: W12/D1 Leg & Ab Circuits

Circuit 1 :
Lateral box jumps 3 x 10
Lower body leg raises 3 x 14
Dumbbell front squat 3 x 14
Leg raises 3 x 12

Circuit 2 :
Jump tucks 3 x 14
Ankle tap crunches 3 x 14
Squat jumps 3 x 14
Bicycle crunches 3 x 28 

Circuit 3:
Dumbbell lunges 3 x 12 each
Weight plate shoot through 3 x 12
Weighted twisting lunge 3 x 7 each 
Russian twist 3 x 16

-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

W12/D1 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!

W12/D1 Leg & Ab Circuits

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