Name: Playbook - Demi Bagby - W1/D1 Upper Body & Core
Uploaded: 2023-06-19T15:00:29.112Z
Duration: 20 min
Description: W1/D1 Upper Body & Core

Andrew

Ezriyah

Good simple start that warms up the body nicely

Alisa

Randi

I can never get the work out to consecutively run I have to keep hitting the buttons

Riley

Good to get back to working out for people like me who’s taken a huge gap

Arundhathi

Jared

Maddie

Quite difficult for beginners. Maybe an option in beginner vs expert would be a great added feature

Tessel

Samantha

This was a great, quick workout that I very much needed after taking a couple months off.

Lanna

Zeyad

Brianna

Kayla

Wish it would give you a 30sec count down and automatically give you that 30-second reset with a 3 second warning then jump into the next workout. Other than that wasn't too bad. Pretty easy workout, minimal sweating.

Keri

Rachel

Gloria

Perfect just what I want for a daily workout. Maybe like 2 or 3 bullet points of what to be thinking about during the exercise like keeping your core tight, keeping your elbows in would be beneficial for some people thank you for your time!!!

Just the right amount of challenge to create sweat but not painful struggle. A good "returning to fitness" workout

Candice

First workout was great but challenging!!! Loved it!!!

Carrie Koester

Loved this workout!! A great one to get me moving while on vacation!

Taylor

Dana

Hard but good!! Quick way to get in a workout!

Elizabeth

Getting my body back in proper alignment and losing weight will help with everything overtime!

Danny

Caleb

I thought I would not be able to do it.  I had to modify the first exercise it uses my body weight for upper body.  It was very hard to do elbows back then elbows to sides.  I liked it a lot and finished.

Cynthia

Rebecca Sines

It was good for a beginner and I definitely felt it and worked up a sweat. loved it

Klaudia

This was a great workout that felt challenging but fun.

Michelle

Dana Bach

Wasn’t too hard, wasn’t too easy, just what I needed to get back into things.

Melissa

Much different to the home workouts I’m used to! Ended up being way more intense than I expected when I first looked!! Excited for more though!!!!

Kristopher

Joel

Gina

it was pleasant for me. not too hard not too easy. it’s a good start

Somorai Boro

Vini

Rebeka

Starting over fresh from week one because maaaaaan this holiday weekend through me all off. 

Discipline and consistency will pay off this time around

Russell

Vira

The ammount of repetitions was a bit unclear to me, for round 1 is it: 30s reps, 30s pause and 30s reps, 30s pause. And the same for round 2? Or is round 1 the 30s reps and 30s pause. And then round 2 is 30s reps and 30s pause?

Krisse

Blessed ! 

Making my health a priority 

Thanks Demi

Monique

Sophia

Great work out, 3exwrciaea definitely not for beginners but I love it!

Arita Tropa

Landry

Salva

- Tricep up -down to pike push-up
- Hollow hold 
- Shoulder tap to arm raise 
- Flutter kick
- Plank knee to elbow 
- Superman lift pulldown 
- Hand release push-up 
- Crab reach over 
- Plank sit back

30 seconds of work with 30 seconds rest between x 2

-Start on your hands and feet in pike position
-Perform an up-down
-Transition into a pike push-up
-Repeat

Tricep up-down into pike pushup

-Lay on the ground with your arms extended overhead
-Raise your arms and legs off the ground into the hollow position
-Hold for time

Hollow hold

-Start in a push-up plank position
-Tap each shoulder one at a time 
-Raise your arms overhead one at a time 
-Repeat sequence

Shoulder tap to arm raise

-Lay on your back kicking your legs up and down opposite of each other 
-Keep the core tight

Flutter kicks

-Start in a push-up plank position
-One knee at a time bring the knee up to your elbow and back 
-Repeat for time or reps

Plank knee to elbow

-Lay flat on the ground with your body at full extension
-Raise your legs and arms off the ground- hold position
-Row your arms down in a pulldown motion
-Reverse movement 
-Repeat

Superman lift pulldowns

-Lower your self from push-up position to the ground
-At the ground release your hands from the ground
-Replace your hands and press yourself up 
-Repeat

Hand release press-up

-Start in a crab position
-Left one arm off the ground and each across your body and over as you elevate your hips
-Reverse the motion and repeat 
-Work both directions

Crab reach over

-Start in a push-up plank position
-Hinge back into a setback position
-Return to the starting position
-Repeat

Plank sit back

Circuit

W1/D1 Upper Body & Core

A good amount of challenge without feeling impossible. I’m feeling the lateral leg raises in my low back, though. Is this normal?

Erin

Mckenzie

W1/D2 Lower Body

Nice. I always feel proud of myself when I check another box off the week. Thanks Demi.

I made it mostly ok through the first set and forced myself at least do a half-ass job at the second and I am 😮‍💨💨💨

Fortunately my lower body is at least 80% functional after 3 days post workout 2!

Ariel

W1/D3 HIIT

I love the workout very easy and effective asf!!! I was dripping sweat!!! 😜

Iris

Kayla Clarke

W1/D4 Upper Body & Core

Heather

Katie

W1/D5 Full Body

Perfect amount of time and effort as always!!

Definitely felt the burn in my thighs, but I loved it!

Crystal

W2/D1 Lower Body

Feeling stronger thank you for this great set of workouts!

I was questioning taking a rest day and doing stretches today but really glad I did the workout pushed myself and am building my discipline great workout!!!

Shelah

Wow just wow, those plank push ups hurt… loved it!!!

W2/D2 Upper Body & Core

W2/D3 HIIT

Natalia Rivera Hernández

W2/D4 Lower Body

Chelsea

Felt my back crack with those twists 😂

Carlie Snyder

W2/D5 Full Body

Every workout had me feeling tested. Love it!!!

Lydia

W3/D1 HIIT

Oh my! Had to modify so much of this 😅 but it’ll be so fun to see if I can execute them when I do a second round of the program!

Starting to get challenging, testing myself

Barbara

W3/D2 Upper Body & Core

W3/D3 Lower Body

Kimberly

W3/D4 Core

I’m drenched in sweat and bloating definitely brought my cramps down!!!!

Tricia

W3/D5 Full Body

So proud of myself for finishing this whole program!!!

W4/D1 Upper Body & Core

Had covid this week so I decided to do all of these home workouts! Thank you!

W4/D2 Lower Body

Definitely feeling it with these HIIT workouts! But pushing through and getting better all the time!!

W1/D1 Upper Body & Core

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