Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 9 (Devil's Circuit) *at-home version*
Uploaded: 2024-01-16T01:10:45.429Z
Duration: 66 min
Description: Strong Girl Summer Day 9 (Devil's Circuit) *at-home version*

Christina

So intense! Definitely had to break up some of the reps

Ashley

I had to break it up. 11 per set. But I’m sure still just as hard. 🥵

Chantelle

Michelle

It's hot as hell today so this workout makes sense, ha. Another great one

Elaine

Oof that was wicked!! Fun challenge! 🔥🖤

Courtney

Janet

I enjoyed the moves but 66 reps .. a little excessive 😂

Samantha

Tuesday’s and Thursday’s are our circuit days. Mentally prepare yourself to push your body these days!

For todays circuit, we have 66 reps of 6 different exercises. Once you complete all the reps, you're done for the day! Try to get it done as quick as you can and send me your time!

Set a timer (just to time yourself) Then do 66 reps of all 6 exercises. If you want to divide them up you can, as long as you get all reps of each exercise done!

-Keep a slight bend in your knees
-Hinge over at the hips, keeping the dumbbells next to your body as you lower
-Keep your back flat
-Go down until you feel a stretch in your hamstrings, then raise back up

Dumbbell RDL

-Hold a dumbbell over your head laying on the floor
-Lift the dumbbell up as your raise your torso while you crunch your knees in
-Control back down
-Make sure your full back comes off the floor

Dumbbell Pull Over Crunch

-Squat to 90 degrees or below, holding dumbbells at your shoulders
-On your way up, pop the dumbbells over your head, using your legs as momentum to get the weights up
-Squat back down and control the weights back down to your shoulders

Squat Thrust

-Stand tall, still gripping the dumbbell
-Keep your arms long and loose
-Driving through your heels, explode through your hips to send the weight swinging up
-Keep your back flat and core tight and the dumbbell lowers

Dumbbell Swing

-Lay flat on the ground with your arms extended above your head
-Snap your hands and feet up so they touch
-At the top your back should be completely off the ground
-If this is too challenging, do leg raises or bent leg raises!

V Snaps

-Jump on and off the box and quickly as you can
-It doesn’t need to be super high, this is for speed
-Get your full foot to land on the box
*Do tuck jumps if you don’t have a platform to jump on!

Box (or stairs) Jump for Speed

The Circuit

Strong Girl Summer Day 9 (Devil's Circuit) *at-home version*

Mollie

Wow! That was a tough leg day, I’m sweating and I was able to keep up with every exercise. Yay me!!Tomorrow is going to hurt. Lol But the best pain 😈

Strong Girl Summer Day 1 (Lower Body) *at-home version*

Made it two rounds. This is definitely a workout I need to challenge myself with!

Jessica

No way I could 10. Only 5. But hopefully by the end I’ll be doing 10 in 40 min!

Strong Girl Summer Day 2 (Cardio Circuit) *at-home version*

I can feel myself getting stronger!! 💪🏼 can’t wait to see the results at the end 🤩

Strong Girl Summer Day 3 (Upper Body) *at-home version*

Eliza

Sorry meant to hit 5 stars. Great workout!

Nicole

Strong Girl Summer Day 4 (Cardio Circuit) *at-home version*

Bands are okay, don’t give quite the same feels as heavy lifts, but nice to mix it up, also never have done reverse curls before!

I like more intense lifts bands are not my friends

Naomi

Strong Girl Summer Day 5 (Upper Body) *at-home version*

Do you have any suggestions for modifications? My knees hurt now. I did the modified split squat but that's all I know.

Strong Girl Summer Day 6 (Lower Body) *at-home version*

This is the day that I really enjoy! Stretching & went for a walk!

Loved the active rest. Took  a long walk on the beach

Strong Girl Summer Day 7 (Active Recovery)

Literally slid down the wall at the end of that 90s wall sit. 🥵

Strong Girl Summer Day 8 (Lower Body) *at-home version*

Love this workout 💪🏼 especially the planks!

Strong Girl Summer Day 9 (Devil's Circuit) at-home version

Community

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