Name: Playbook - Demi Bagby - W1/D1 Upper Body & Core
Uploaded: 2023-01-02T18:49:30.882Z
Duration: 20 min
Description: W1/D1 Upper Body & Core

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

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

russ fields 

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

The very first one was hard for me. But the rest were doable.

Brianna Gartner

I was hoping that you would talk to us during the workouts!

Chelsea

Jessica

Margaux

Love it. As always! Good to be back on your programme

Amélie

Starting over. My first workout out of many for my self love journey. Thanks Demi 💕

Sofia Esmeralda

Riley

Beth

Leen Nasser

Loved how it incorporated a little bit of everything 😍

lexie

I’m a little out of the gym routine but this was a great start getting back into it. Can’t wait for tomorrows workout!

Katie

Tori

Easy but hard work! I'm just starting out on my fitness journey again but oh my, sweating !

Kirsty

finally! back at it again. back to zero but it’s ok. er have out own fitness journey 👌

ceski

Reggie

Do you just do the body weights sometimes? Or do you pair it

Ariel

Joselyn

- 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

Shelah

W1/D2 Lower Body

These workouts are so perfect for the busy working parent!

Alejandra Dominguez

W1/D3 HIIT

This one was fun but I like it when you group back laying vs forward stomach positions together rather than switch back and forth so I skip and go back. If that makes sense.

W1/D4 Upper Body & Core

Perfect mix as always. Love your workouts Demi!

I chose this one from my favorites folder to get back in the game after a few weeks of not doing anything. Felt great. 🔥

Ann-Sophie

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!!!

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

W2/D2 Upper Body & Core

Omg. What a workout!!! I’m exhausted!!!

Nice and fast! Good sweat for a quick at-home energy booster.

Jill

W2/D3 HIIT

This workout was fast and calm but much needed

W2/D4 Lower Body

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

Starting to get challenging, testing myself

Barbara

TRICIA

W3/D2 Upper Body & Core

W3/D3 Lower Body

Kimberly

Jess

W3/D4 Core

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

W3/D5 Full Body

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

Kwill

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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