Name: Playbook - Demi Bagby - W8/D1 Legs & Abs Circuits
Uploaded: 2023-06-19T15:00:29.992Z
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

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 🔥 👌

Chelsea

W1/D3 Leg & Ab Circuits

Lydia

W1/D4 Arm Day

Loved this workout!! Total sweat sesh🥵🥵

W8/D1 Legs & Abs Circuits

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