Name: Playbook - Demi Bagby - W3/D5 Full Body Circuits
Uploaded: 2023-06-19T15:00:29.587Z
Duration: 45 min
Description: W3/D5 Full Body Circuits

Kelsey

That killed me.....great workout. Simple but challenging.

Remy

Anne-Julie Bergeron

Always a great way to start the day. Do you personally use any of these exercises or do you do more advanced workouts?

Andrew

Chloe

Brianna

Pais

kicked my butt 😂 but another one in the books 😬💯 keep em comin!

Rachel Caire

Sabrina

Fantastic! That really got my hamstrings! Wow 😲 love love it!

Celeste

Outta breath & proud of myself!  💪💀

Ayelet

Carly

Vivian

Great! Thank you for working so hard to create these programs!!

Rachel

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/D5 Full Body 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!

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!

W3/D5 Full Body Circuits

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