Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 9 (Devil's Circuit)
Uploaded: 2024-01-16T01:10:45.768Z
Duration: 66 min
Description: Strong Girl Summer Day 9 (Devil's Circuit)

Brie

Split it in 2 rounds. Some movements I did pulsing instead of full range! Loved it

Samantha

Split it into 3 rounds of 22 reps and completed it in 23 minutes. Pretty dang proud, that was tough. So much easier to keep going after splitting it up though

Bailey Buzick

Apparently, I have no endurance regardless of how light the weights are. 😅 Took me 44 min

Catalina Steele

Finished 29.17. Can anyone else agree the last 6 on each exercise were the hardest 🤣🤣🤣

Cassandra

Completed this workout in 30 minutes 44 seconds!

Megan Bright

The box jumps were definitely the most challenging for me, mentally and physically!

Not my favorite so far, but it definitely got me sweating! Got it done in 34 minutes and 3 seconds.

Krystal

Not a big fan of this format of workout. I would have preferred to have to exercise in sets with rest times so I could push myself with weights.

Maddie

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!

- Pick up the med ball by bending your knees and keeping your back flat
- Pop it up over your shoulder using your hips 
- Turn around and toss it over the opposite shoulder

Med Ball Backwards Toss

-Stand with your feet shoulder-width apart
-Grasp the bar with your hands just outside your legs *I like one hand over & one hand under for heavy weight to help with gripping 
-Lift the bar by driving your hips forwards, keeping a flat back
-Lower the bar under control

Deadlift

-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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

-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

Box Jumps for Speed

The Circuit

Strong Girl Summer Day 9 (Devil's Circuit)

Matt

All I have to say after that one is…I can’t walk. 🤪

Gabby

Decided to do the gym version instead of home to change it up a little bit. Missed the Nordic hamstring curl!

Strong Girl Summer Day 1 (Lower Body)

was able to do 5 rounds! very sweaty and it was an amazing workout!

Tessa

I didn't even kind of get close to 10 rounds. But I gave each rep my all.

Courtney

Strong Girl Summer Day 2 (Cardio Circuit)

Great workout, especially after yesterdays circuit 💪🏼 🥵

Loved this workout and consistency used heavier weights

Great arm day! I’m already feeling sore 😅

Strong Girl Summer Day 3 (Upper Body)

Caught myself half-assing the last round so I took a 2 minute rest and started it over so I could finish strong.

Feeling very accomplished after completing that workout. Super sweaty and finished all 4 rounds 💪🏼

Strong Girl Summer Day 4 (Cardio Circuit)

Chantelle

Strong Girl Summer Day 5 (Upper Body)

I come back to this one almost every time I want to focus on knee strengthening

Strong Girl Summer Day 6 (Lower Body)

Completed a yoga/ balance session for my active recovery day!!

I had quite the active recovery day. 20 minute treadmill walk, 20 minute lap pool swim, and stretched in the steam room!

Strong Girl Summer Day 7 (Active Recovery)

Good workout. I’m behind a week due to getting covid but I’m still going!

Love this lower body workout. Always gets me when the reps increase !

Strong Girl Summer Day 8 (Lower Body)

Went up in weight with the last exercise. That plank at the end was killer!

Finished todays workout this morning and did a 27 minute LISS walk with my dog!

Strong Girl Summer Day 10 (Upper Body)

Great challenge today! Did back to back workouts since I missed a day this week

Love this one..Instead of running I did a cardio workout  of my own :)

Great workout. I subbed the run for a power walk because I didn’t have the proper shoes. That an circuit was different! Loved it!

Strong Girl Summer Day 11 (Cardio Circuit)

Arms are pumped!! Today was a good lift and I loved it

Strong Girl Summer Day 12 (Upper Body)

Legs are jello! Great lower body workout and the increased reps really got me

Today was shweaty and heavy!! 😍 Any workout starting with a backwards walk is my fave 💪🏼

Strong Girl Summer Day 13 (Lower Body)

I chose a low impact spin bike session. But the stretches were oh so necessary. 😌🥰

Strong Girl Summer Day 14 (Active Recovery)

Literally felt my leg muscles shake 
2 min wall sit!!

Mental challenge getting here today but I’m glad I showed up and finished it! Love leg day

Strong Girl Summer Day 15 (Lower Body)

Love this workout, especially the kettlebell workout!

Loved the kettlebell workout. Went on a walk besides the run

Loved this circuit and that the runs were split up, it didn’t feel like 2 miles of running!

Strong Girl Summer Day 16 (cardio circuit)

Pushed the weights today and the arms are jello💪🏼

My triceps are getting noticeably stronger!

Got this one done! Plank at the end killer

Strong Girl Summer Day 17 (Upper Body)

This was a TOUGH one to jump back into. I did as much as I could

Killer. Did 5 rounds instead of 10 because I wanted to also include a shoulder integration workout and walk.

Strong Girl Summer Day 18 (Cardio Circuit)

This was a good one!! Arms are pumpin’ 💪🏼

Done! Ready for the last week. Feeling strong :)

Strong Girl Summer Day 19 (Upper Body)

My favorite leg workout! I enjoy the squats / lunges

I really like the squats! I’m thinking that’s my favorite 😁

Strong Girl Summer Day 20 (Lower Body)

Took my rest day Friday walk/ yoga so will do my upper and lower body sat/ Sunday

Did this yesterday. Walked my dog and did some light work to make sure I was good enough to get back at it today.

Strong Girl Summer Day 21 (Active Recovery)

Legs are shaking! The hardest week is always the last one :)

I really love walking backwards! I can tell a difference in my knees!

Strong Girl Summer Day 22 (Lower Body)

Love this one! Did half the sets so I can add some plyo in.

Strong Girl Summer Day 23 (cardio circuit)

Feeling pretty darn good today! Getting stronger everyday 💪🏼

Strong Girl Summer Day 24 (Upper Body)

I know why it’s called the devils circuit….🥵 😈

Like I mentioned last time death by reps!

33 min. Had to modify the burpees by putting my hands on a step

Strong Girl Summer Day 25 (Devil's Circuit)

Officially done with Strong Girl Summer. I feel like this is one of the tougher upper body days

Strong Girl Summer Day 26 (Upper Body)

Good finish to the 27 day challenge 💪🏼 FEELING GREAT!

Last one!! Loved this program even the 2nd time around

Strong Girl Summer Day 9 (Devil's Circuit)

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