Name: Playbook - Demi Bagby - W8/D3 Legs & Abs Circuits
Uploaded: 2023-06-19T15:00:30.006Z
Duration: 45 min
Description: W8/D3 Legs & Abs Circuits

Circuit 1 :
Box jumps 
Shoulder taps 
Skier lunges 
Lower body leg raises 

Circuit 2:
Lateral box jumps
Mountain climbers 
Jump tucks 
Ab rollout 

Circuit 3:
Step up knee drive 
Russian twist  
Jumping lunges 
Ball crunches

- 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

W8/D3 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🥵🥵

Sydney

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

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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

W6/D4 Arms

W6/D5 Full body

W7/D1 Legs

W7/D2 Upper Body

W7/D3 Leg & Ab Circuits

W7/D4 Arm Day

W7/D5 Full Body Circuits

W8/D1 Legs & Abs Circuits

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W9/D1 Legs

W9/D2 Upper Body

W9/D3 Legs & abs

W9/D4 Arms

W9/D5 Full Body Circuits

Getting a quick workout in for finals week was a great brain boost 🤘🤘🤘

W10/D1 Leg & Ab Circuits

W10/D2 Upper

After a 3 week trip to Europe it’s a struggle getting back into a routine. Good thing the app makes it easier 🤘💪

W8/D3 Legs & Abs Circuits

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