Name: Playbook - Demi Bagby - Wednesday: Legs and Abs Circuit
Uploaded: 2022-12-19T19:36:58.504Z
Duration: 55 min
Description: Wednesday: Legs and Abs Circuit

- Box jumps 3 x 8
- Shoulder taps 3 x 20
- Skier lunge jumps 3 x 20
- Lower body leg raises 3 x 10

- Lateral box jumps 3 x 8
- Mountain climbers 3 x 16
- Jump tucks 3 x 10
- Ab rollout 3 x 10

- Step up knee drives 3 x 8 each leg
- Russian twist 3 x 12
- Jumping lunges 3 x 16
- Ball crunches 3 x 12

- 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

Wednesday: Legs and Abs Circuit

Britt

Monday: Lower Body

Love this circuit…feeling the burn…💪🏻🔥💪🏻🔥💋

Terri

Tuesday: Upper Body

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

Wednesday: Legs and Abs Circuit

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