Name: Playbook - Demi Bagby - W5/D3 Legs & Abs Circuits
Uploaded: 2023-06-19T15:00:29.762Z
Duration: 45 min
Description: W5/D3 Legs & Abs Circuits

Aida

Kelsey

Remy

Pais

Carly

Ayelet

Circuit 1:
Box jumps 3 x 10
Shoulder taps  3 x 22
Skier lunges 3 x 22
Lower body leg raises 3 x 12

Circuit 2 :
Lateral box jumps 3 x 10
Mountain climbers 3 x 18 
Jump Tucks 3 x 12
Ab rollout 3 x 12

Circuit 3 :
Step up knee drive 3 x 10 
Russian twist 3 x 14
Jumping lunges 3 x 18 
Ball crunches 3 x 14

- Stand in front of the box
- Jump up and land softly 
- Stand up straight and step down off the box

Box jump

-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

-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

-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 1

-With a box to your side jump up and onto the box laterally
-Repeat back and forth for reps

Lateral box jump

-Get into a push-opposition plank
-Drive your knees one at a time towards your chest 
-Repeat in rapid succession

Mountain climbers

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

Jump Tucks

- 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

Circuit 2

-Step up onto a box quickly as you drive your free knee up 
-Step back down to the ground
-Repeat

Step up knee drives

-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

-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

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

Ball crunches

Circuit 3

W5/D3 Legs & Abs 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!

Bree

W2/D4 Arm Day

Ella

W2/D5 Full Body Circuits

Sabrina

W3/D1 Legs and Ab Circuit

The pull ups were far too advanced for me but I tried so hard to struggle through it😅 did band assisted pull ups instead

Ingrid

W3/D2 Upper Body

My fave one so far. Loved adding hip thrusts 💕

Mckenzie

W3/D3 Legs

Amazing! I had to skip the gym yesterday due to work and I was sad. so today I did both leg day and arm day so I wouldn’t miss out💕I feel so much better now 😇

W3/D4 Arms

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

Anne-Julie Bergeron

W3/D5 Full Body Circuits

Hit mobility first and I felt so strong during this workout😅

So good!!! Going to do Day 1 of the booty program now 🥰

W4/D1  Legs and Abs Circuit

W4/D2 Upper Body Machines

Fantastic workout ... Pushed me further than I thought I could go.. and I always forget about calves 😂

Kara

Did this after my deadlift circuit and almost had to crawl out of the gym!! 🔥

W4/D3 Legs Machines

Katie

Francisca

W4/D4 Arm Machines

Circuits 2 and 3 were my favorite ever 🔥

W4/D5 Full Body Circuits

Had to improvise a little bc the gym was busy but I tried to use exercises that target the same muscles and it was a good one 💪🍑🔥

W5/D1 Legs

This was the best upper body work out yet!

W5/D2 Upper Body

My arms feel so pumped💪💪now some handstand practice🔥

W5/D4 Arm Day

W5/D5 Full Body Circuits

So good! Just wish there were some more glute isolation exercises in leg days👌🦵🍑

W6/D1 Legs

That was amazing def one of my favorites🤩

Fuzzy

W6/D2 Upper Body

So good! I’m trying to build muscle in my 🍑 so I started with heavy hip thrusts and finished with this😅😅😅

This is what I get for missing a day 😂😭🤣

W6/D3 Leg & Ab Circuits

W6/D4 Arm Day

Loved this one! Gave me such a good sweat😅

Dominique

Fun challenging and hard makes me feel strong

W6/D5 Full Body Circuits

W7/D1 Legs & Abs Circuits

Not all fundamental upper body muscle groups are affected. Not enough.

Mobility day 15 pairs perfect with this👌 feeling pumped

W7/D2 Upper Body

Thach

W7/D3 Legs

I did this then NAILED my first handstand right after, I’ve been practicing since January🤸‍♂️👌 Feel so strong

W7/D4 Arms

great! i do have a question though.  when there are ones with asterisks, what does that mean?

Cheyenne

W7/D5 Full Body Circuits

W8/D1 Leg & Abs Circuits

Not enough. Not all groups for upper body.

Nicole Zimmer

W8/D2 Upper Body Machines

W8/D3 Legs Machines

Shareea Eakins

W8/D4 Arms Machines

This is our second time doing this program and this one has GOT to be the hardest workout on here. So worth the sweat.

W8/D5 Full Body Circuits

W9/D1 Legs

Fave upper body day I’m getting so much better at pull-ups 🫶

My shoulders are roasted! Can't even lift my phone

W9/D2 Upper Body

These jumps are boring.  But overall great workout.

Evalani

W9/D3 Legs & Abs Circuits

I like this one because you can easily modify weight to how strong you’re feeling that day

Good a bit different more challenging then your other arm workouts love it

W9/D4 Arms

W9/D5 Full Body Circuits

W10/D1 Legs

W10/D2 Upper Body

W10/D3 Leg & Ab Circuits

Super 🔥

I think there’s a mistake at exercise No 4 it’s Reps instead of minutes 😅

W5/D3 Legs & Abs Circuits

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