Name: Playbook - Demi Bagby - W4/D5 Full Body Circuits
Uploaded: 2023-06-19T15:00:29.816Z
Duration: 45 min
Description: W4/D5 Full Body Circuits

Chelsea

Circuit 1 :
Burpees 
Pull-ups
Knee raises 
Knee pop squat jump 

Circuit 2:
Step up knee drive
Kettlebell deadlift row 
Push-ups 
Box jumps 

Circuit 3:
Skier lunge
Shoulder taps
Ball crunches
Dumbbell clean and press

- 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

-From your knees pop up to your feet
-Immediately jump into the air
-Land safely and repeat

Knee pop jump squats

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

-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

-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

- Push your hips back and bend at the knees as you come down
- Pull the dumbbells straight up
- Press the dumbbells above you keeping your core tight

Dumbbell clean and press

Circuit 3

W4/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 🔥 👌

W1/D3 Leg & Ab Circuits

Lydia

W1/D4 Arm Day

Loved this workout!! Total sweat sesh🥵🥵

W4/D5 Full Body Circuits

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