Name: Playbook - Demi Bagby - W9/D5 Full Body Circuits
Uploaded: 2023-06-19T15:00:29.932Z
Duration: 45 min
Description: W9/D5 Full Body Circuits

Cheyenne

Circuit 1:
Knee pop box jumps 3 x 7 
Push-ups 3 x 16
Pull-ups 3 x 10
Knee raises 3 x 14

Circuit 2:
Jump tucks 3 x 14
Kettlebell swing 3 x 18 
Shoulder taps 3 x 30
Dumbbell lunges 3 x 14 each

Circuit 3:
Plate touch to overhead jump 3 x 12
Ab rollout 3 x 12 
Box jump burpee 3 x 12

-Start on your knees in front of a box 
-Pop up to your feet off of your knees
-Jump onto the box and stand up to full extension
-Step or jump down off of box
-Repeat

Knee pop box jumps

-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

W9/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

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!

Kelsey

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!

W9/D5 Full Body Circuits

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