Name: Playbook - Demi Bagby - W8/D1 Legs & Abs Circuits
Uploaded: 2023-02-28T18:12:54.060Z
Duration: 45 min
Description: W8/D1 Legs & Abs Circuits

Circuit 1:
Jumping lunges 
Russian twists 
Dumbbell front squat
Ankle tap crunches 

Circuit 2:
Step up knee drives 
Mountain climbers 
Leg raises 
Weighted twisting lunge 

Circuit 3 :
Knee pop squat jump  
Bicycle crunches 
Lower body leg raises 
Box jumps

-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

-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

- Keep the dumbbells above your shoulders 
- Push your hips back and keep you chest up as you come down

Dumbbell front squat

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

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

Mountain climbers*

-Hang from a pull up bar
-Raise your straight legs up and to the front
-Lower and repeat

Leg raises*

- Step forward and rotate your torso
- Bring your back knee down until both legs are at about 90 degrees
- Step back to the initial position

Dumbbell weighted twisting lunge

Circuit 2

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

Knee pop jump squats

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side

Bicycle crunches

-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*

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

Box jump

Circuit 3

W8/D1 Legs & Abs Circuits

Melissa

Awesome leg workout! The calf raises at the end nearly killed me!

Danielle

W1/D1 Legs

Chelsea

It was awesome! I’d love if there was a little note section where we could log weights.

Karlee

W1/D2 Upper Body

Wowzers what a freaking work out 🔥 👌

Jess

W1/D3 Leg & Ab Circuits

W1/D4 Arm Day

Evalani

W1/D5 Full Body Circuits

W2/D1 Legs & Abs Circuits

W2/D2 Upper Body

W2/D3 Legs & Abs Circuits

W2/D4 Arms

W2/D5 Full Body Circuits

W3/D1 Legs

The reps are insane... Why 3x45 pushups but only 3x12 arnold presses?

Ronja

W3/D2 Upper Body

I haven’t been hitting my goal of a workout from Demi’s app everyday. And every time I come back here I wish I did them more 🙌🙌🙌

Zach

W3/D3 Legs & abs

W3/D4 Arms

W3/D5 Full Body Circuits

W4/D1 Leg & Ab Circuits

W4/D2 Upper

W4/D3 Legs

W4/D4 Arms

W4/D5 Full Body Circuits

W5/D1 Legs

W5/D2 Upper body

Always 5 star ratings because these are all 5 star workouts 🙌🙌

W5/D3 Legs

W5/D4 Arms

W5/D5 Full body

W6/D1 Legs

W6/D2 Upper body

W6/D3 Lower

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W7/D1 Legs

W7/D2 Upper Body

W7/D3 Leg & Ab Circuits

W7/D4 Arm Day

W7/D5 Full Body Circuits

W8/D2 Upper Body

W8/D3 Legs & Abs Circuits

W8/D4 Arms

W8/D5 Full Body Circuits

W9/D1 Legs

W9/D2 Upper Body

W9/D3 Legs & abs

W9/D4 Arms

W9/D5 Full Body Circuits

W10/D1 Leg & Ab Circuits

W10/D2 Upper

W10/D3 Legs

W10/D4 Arms

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W11/D1 Legs

W11/D2 Upper body

W11/D3 Legs

W11/D4 Arms

W11/D5 Full body

W12/D1 Legs

W12/D2: Upper body

W12/D3 Lower

W12/D4 Arms

W12/D5 Full body

W8/D1 Legs & Abs Circuits

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