Name: Playbook - Demi Bagby - W5/D5 Full Body Circuits
Uploaded: 2023-06-19T15:00:29.773Z
Duration: 45 min
Description: W5/D5 Full Body Circuits

Sheena

Kelsey

Carly

Completely dead. Amazing workout! Thanks Demi!

Lauren

Circuit 1:
Knee pop box jumps 3 x 6
Push-ups 3 x 14
Pull-ups 3 x 8
Knee raises 3 x 12

Circuit 2 :
Jump tucks 3 x 12
Kettlebell swings  3 x 16
Shoulder taps 3 x 24
Dumbbell lunges 3 x 12

Circuit 3 :
Plate touch to overhead jump 3 x 10 
Ab rollout 3 x 10 
Burpee box  jump 3 x 10

-From your knees jump to your feet 
-Land securely and jump immediately onto a box in front of you 
-Jump or step down from box and repeat

Knee pop box jump

-Get into a high plank position
-Lower your body to the ground
-Press yourself back up to the starting position
-Repeat

Push-ups

-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

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

Jump Tucks

-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

-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

- 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

Circuit 2

-Stand holding a plate in your hands
-Squat down touching it to the ground
-Stand up as you rotate the plate overhead and jump into the air
-Lower and repeat

Plate touch to overhead jump

- 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

- Jump on to the box and land softly 
- Extend your hips at the top and step off
- Place your hands in front of you and hop back
- Hop forward and stand up

Burpee box jump

Circuit 3

W5/D5 Full Body 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

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

Remy

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

Aida

W5/D3 Legs & Abs Circuits

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

W5/D4 Arm Day

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

Pais

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 😅

Rajkou

W10/D4 Arms

Feeling great after that workout! Crushed it! 👊💪

W5/D5 Full Body Circuits

Community

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