Name: Playbook - Demi Bagby - W3/D1 Full Body Circuits
Uploaded: 2023-01-02T18:49:30.823Z
Duration: 45 min
Description: W3/D1 Full Body Circuits

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

Richelle Jones

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

Megan

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

Nico Pita

Feeling stronger on the full body days!👌🏻

Erin

Madison

Denise

I LOVED this full body circuit. Pretty sure everything got worked out.💪🏻

Circuit 1
- Jumping lunges  3 x 12
- Ab rollout 3 x 10
- Pull- ups 3 x 8
- Shoulder taps 3 x 20

Circuit 2
- Step up knee drives  3 x 8 each leg
- Mountain climbers 3 x 16
- Dips on box 3 x 8
- Lower body leg raise 3 x 10

Circuit 3
- Pushups 3 x 12
- Box jumps 3 x 8
- Kettlebell swings 3 x 10
- Weighted side lunges 3 x 5 each leg

-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

- 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

-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

-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

Circuit 1

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

Step up knee drives

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

Mountain climbers

- 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

-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 2

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

Push-ups

- Stand in front of the box
- Jump up and land softly 
- Stand up straight and step down off the box

Box jump

-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

-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  ( 5 each leg )

Circuit 3

W3/D1 Full Body Circuits

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

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

W1/D3 Legs and Abs Circuit Beginner

Katlyn Upole

W1/D5 Full Body Circuits

Carolina

Brian Johns

Anna

W2/D1 Legs Beginner

Nepo

W2/D3 Arms Beginner

Katelyn Rabago

W2/D5 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

Mariah

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

W3/D1 Full Body Circuits

Community

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