Name: Playbook - Demi Bagby - W1/D1 Full body
Uploaded: 2022-11-30T21:29:06.449Z
Duration: 45 min
Description: W1/D1 Full body

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

Afnan Alshehri

Kory

A few I couldn’t do from home… alternative options would be cool. Nonetheless I enjoyed every minute of the workout! I feel ready to conquer my day!

Rene

Great first workout after a long time! I actually broke a good sweat!

Summer

Workout was great. I’m looking forward to the ones to come.

Kenny

Amazing first workout! I am already used to lifting all the time but needed to switch up the moves and shock my body! This first day is showing me I am on the perfect plan!

Cayla

It was so good! But the push-up part it was quite hard for me I must practise a lot for this.

Mireia Ruiz

Great full body workout to get back into the groove of working out 💪🏼

Katie

Robert

Decided to start over from the beginning cause I had a false start ... 💪and I don't like being a quitter.

Ann-Sophie

You don’t need to improve 😂😂I do some of the workouts are harder than I’m use to which is great I will get better

Jamie

Hi ! That’s my first time on the app for the summer shred program and I like it but I just have one question : there is exercices that we can do at home and some others that I can only do at the gym, how do I do for some exercises at home if I don’t have the materials ?

After years of lifting and semi cardio, I found out today how much more work I could have been doing this whole time. I'm tired, I'm sweating, I'm in pain, but I love it! Let this be a first step to a life changing experience!

Eric

Working towards pull ups by doing hangs instead!

Carlie Snyder

Rohan

Katana Grau

Not there with the pull ups but loved this circuit

Emma

Loved it! I don't have any equipment at home and I made some modifications, but this was a great workout before driving to class. 😄

Heather

Natalie

Holy moly!  Definitely a great workout!  Needed a “half my body weight” assist with the pull ups…but I killed every other exercise…and it killed me😂.

Shira

Warm up: 10 minute emom
-Burpees
-High knees
-Walk outs 

Workout: 

Superset: x 3 
-Plank up-downs 
-Reverse crunches 

Circuit: x 3
-Push-up
-180 jump squats 
-Kb RdL 

Superset: x 3 
-Bench dips 
-Pull-ups 

Cool down with 10 minutes of cardio

Every minute on the minute perform the following. Rest the remainder of the minute

-Drop to your hands then take your full body down to the ground
-Do a push-up, and pop back up to your feet 
-Jump up and reach overhead as you do 
-Repeat

Burpee (new)

- In a stationary spot run in place 
- Bring your knee toward your chest
- Increase speed as you feel comfortable

High knees

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

Warm up

-Start in a push-up plank position
-Lower one arm at a time to your elbows
-One arm at a time return to your hands all while keeping a tight core
-Repeat

Plank up downs

- Place your arms extended by your sides 
- Raise your bent legs until you reach 90 degrees
- At the top raise your hips off the ground slightly

Reverse crunches

Superset

-Start in a push-up plank position
-Lower yourself to the ground
-Push yourself back up to the starting position

Push-up

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

Circuit

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

-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

Treadmill walk (cool down pace)

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

I do not have a gym membership. So I went out for a 7 km ish in nature😍

Minna Motahari Olesen

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

W1/D5 Full body - upper focus

Week 2 is getting serious! 🥵🔥💪🏼

Starting and ending with Burpee’s is killer! Great workout. Let’s GO!!

W2/D1 Full body

Those push-up with knee to elbow were a bit out of my league but the rest was good. 😉

W2/D2 Full body

Less intense but still great- like working on wall walks and decline push ups

W2/D3 Full body

W2/D4 Full body

Hard challenging sweaty and a excellent way to start the day

W2/D5 Full body

Taylor

W3/D1 Full body

W3/D2 Full body - lower focus

Oh noo. "The one with the10 rounds." 🙃 Allways dreading this one but feel proud when I do finish it. 🤙 Yessss bring it on!!! 🔥

W3/D3 Active recovery & cardio

W3/D4 Full body

Burpees kill me every time but I loved it!🔥🔥💪🏼

W3/D5 Full body - upper focus

This was intense 🔥🔥 my heart is pumping so hard

W4/D1 Full body

W4/D2 Full body

W4/D3 Full body

W4/D4 Full body

W4/D5 Full body

Daisha

W5/D1 Lower

Had to skip the bench and dumbbell press due to injury but otherwise killer workout!

Jackson Knott

W5/D2 Upper - push, pull

W5/D3 Bicep/Tricep

W5/D4 Lower

Starting to realize that these lighter weights, don't feel so light anymore lol.. loved this day!

W5/D5 Upper

W5/D6 Cardio

Very challenging feel a lot of good pain in my leg

W6/D1 Lower

W6/D2 Upper- Push/Pull

we love a good birthday workout🥳💪🏼

Cheyenne

W6/D3 Bicep/Tricep

W6/D4 Lower

W6/D5 Upper

W6/D6 Cardio

Absolutely crushed my legs with this one!!!

W7/D1 Lower

W7/D2 Upper - push, pull

W7/D3 Bicep/Tricep

W7/D4 Lower

Your workouts never get old! 🔥👌🏼💪🏼

W7/D5 Upper

W7/D6 Cardio

W8/D1 Lower

W8/D2 Upper- Push/Pull

Denise

W8/D3 Bicep/Tricep

W8/D4 Lower

W8/D5 Upper

Did the stairs for cardio today & damn 🥵

W8/D6 Cardio

Oh my d@mn! I got 12 rounds plus decline push ups.  My arms are dead! Those archer push ups were a killer! I loved it!!

Cindy

W9/D1 Upper body circuits

It may feel like Demi has something against us and wants to see us suffer with these... but I know she just wants to get us strong and shredded. 🥵 Great workout!

W1/D1 Full body

Community

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