Name: Playbook - Demi Bagby - W4/D5 Full Body Circuits Beginner
Uploaded: 2023-06-19T15:00:29.525Z
Duration: 45 min
Description: W4/D5 Full Body Circuits Beginner

Shroog AJ

Erin

Loved it girl!!! Just competed the whole program!! Incredible job :)

Madison

YES! I’m so glad I tried this program, I have never felt better in my body. We do it because WE LOVE IT✨⚡️

Circuit 1
- Burpees 3 x 10
- Pullups 3 x 6
- Hanging knee raises 3 x 10


Circuit 2
- Step up knee drives 3x 8
- Pushups 3 x 12
- Box jumps 3 x 8

Circuit 3
- Skier lunge jumps 3 x 14
- Shoulder taps 3 x 20
- Ball crunches 3 x 12

- Place your hands in front of you
- Hop back
- Bring your body down  
- Hop forward and stand up 
- Jump up extending your arms above you

Burpees

-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

-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 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

Circuit 2

-Moving rom side to side in a skater motion tap the ground with your hand in front of the leg you are lunging onto 
-Repeat back and forth for both legs evenly

Skier lunge

-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

- Raise your shoulders off the ball 
- Engage the top of your abs as you come up

Ball crunches

Circuit 3

W4/D5 Full Body Circuits 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

Katlyn Upole

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!

W4/D5 Full Body Circuits Beginner

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