Name: Playbook - Demi Bagby - W3/D5 Full Body Circuits
Uploaded: 2023-06-19T15:00:29.701Z
Duration: 45 min
Description: W3/D5 Full Body Circuits

- Knee pop box jumps
- Pushups
- Pull-ups 
- Hanging knee raises 

- Jump tucks
- Kettlebell swings 
- Shoulder taps 
- Dumbbell Lunges

-Plate touch to overhead jump
- Barbell ab rollout
- Lateral box jump burpee

-From your knees jump to your feet 
-Land securely and jump immediately onto a box in front of you 
-Jump or step down from box and repeat

Knee pop box jump

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

Push-ups

-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

-Hang from a pull up bar.
-Raise your knees u towards your chest
-Lower and repeat

Knee raises

Circuit 1

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

Jump Tucks*

-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

-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*

- 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

Circuit 2

-Stand holding a plate in your hands
-Squat down touching it to the ground
-Stand up as you rotate the plate overhead and jump into the air
-Lower and repeat

Plate touch to overhead jump

- 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

-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

Circuit 3

W3/D5 Full Body 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🥵🥵

W3/D5 Full Body Circuits

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