Name: Playbook - Demi Bagby - W4/D4 Legs and Abs Circuit Beginner
Uploaded: 2023-06-19T15:00:29.512Z
Duration: 45 min
Description: W4/D4 Legs and Abs Circuit Beginner

Katlyn Upole

Is it humanly possible to sweat this much?🥵🤩

Erin

Circuit 1
- Lower body leg raises 3 x 10
- Dumbbell front squat 3 x 10
- Leg raises  3 x 10

Circuit 2
- Jump tucks 3 x 10
- Ankle tap full crunches 3 x 10
- Squat jumps 3 x 10
- Bicycle crunches 3 x 20

Circuit 3
- Dumbbell Lunges 2 x 10 each leg
- Weighted twisting lunge 3 x 5 each leg
- Russian twist 3 x 12

-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

- 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 ( 5 each leg )

-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

W4/D4 Legs and Abs Circuit Beginner

My first real work out in YEARS. Was able to get a good sweat in while not doing too much for my 1st time.

Jordan

Kayla Clarke

Katie

W1/D1 Upper Body Beginner

Feeling the burn…awesome hiit routine that leaves you breathless!

Terri

W1/D3 Legs and Abs Circuit Beginner

Megan

Madison

W1/D5 Full Body Circuits

Carolina

Brian Johns

W2/D1 Legs Beginner

Exzon

W2/D3 Arms Beginner

Kate

Richelle Jones

W2/D5 Full Body Circuits

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

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

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

Nico Pita

W3/D1 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/D4 Legs Beginner

When you have a time crunch and you just bust it out🥵💪🏻

W4/D4 Legs and Abs Circuit Beginner

Community

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