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!

W5/D3 Legs & Abs Circuits

Community

More workouts from Demi Bagby