Name: Playbook - Demi Bagby - Wednesday: Full Body Circuits
Uploaded: 2023-04-03T16:39:04.560Z
Duration: 45 min
Description: Wednesday: Full Body Circuits

Circuit 1 :
Burpees 3 x 14
Pull-ups 3 x 10 
Knee raises 3 x 14
Knee pop squat jump 3 x 12

Circuit 2:
Step up knee drive 3 x 12 each
Kettlebell deadlift trow 3 x 14
Push-ups 3 x 16
Box jumps 3 x 12

Circuit 3:
Skier lunge 3 x 16
Shoulder taps 3 x 28
Ball crunches 3 x 16
Dumbbell clean and press 3 x 12

- Place your hands in front of you
- Hop back
- Bring your body down  
- Hop forward and stand up 
- Jump up extending your arms above you

Burpees

-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

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

Knee pop jump squats

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

-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

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

Push-ups

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

Box jump

Circuit 2

-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

-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

- Raise your shoulders off the ball 
- Engage the top of your abs as you come up

Ball crunches

- Push your hips back and bend at the knees as you come down
- Pull the dumbbells straight up
- Press the dumbbells above you keeping your core tight

Wednesday: Full Body Circuits

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