Name: Playbook - Demi Bagby - W2/D2 Core
Uploaded: 2023-06-19T15:00:29.526Z
Duration: 25 min
Description: W2/D2 Core

Brent

I really like how these exercises are so quick and also seem to be strengthening my body overall not just the core! I did find a mod for the wall exercise if you are interested!

Candice

Nicole

It’s 11:30pm, just got done dying. It’s never too late to die!! NO EXCUSES #GAINS #THEGRINDDONTSTOP

Reya

These wall walls are still a trouble for me.

Ramona

Literally DRIPPING sweat 😅 but that’s because it so hot right now in Hawaii 😂 LOVED this workout! Another favorite for sure! :)

Jess

My abs are on fire!!!! Thank you for such an amazing workout Demi!! 💪🤩☀️💛

Carlie Snyder

It was amazing! I wonder what my neighbors thought about my wall walls up the side of my RV 🤣🤣

Zach

Rhonda

Daymon Wilson

Jordan

Hi Vibe Tribe! Today's workout is a single circuit plus two single exercises. 

First, you'll complete each single exercise. Then, you'll move onto the circuit. 

For the circuit, you'll complete one exercise, rest for 60 seconds, then move onto the next until you've gone all the way through. Then you'll repeat everything for a total of three times. 

Remember, these exercises are meant to be added onto your current training! I always recommend to add them to the end of your workout, so your body is already warmed up and ready to go! 💪

Keep crushing it Vibe Tribe and don't forget to smile! 🥰

MODIFICATIONS: 
If you don't have access to the gym equipment these exercises require, you have two options! You can either do the exercises without the equipment or replace them with the exercises from the modification section at the end of this workout! Either way, you'll still get an amazing workout and feel the burn. DO NOT do the modifications if you're sticking to the original exercises!

-Start on your hands and knees
-Lift one leg and the opposite are out to full extension
-Return and repeat to the other side

Bird-dogs

-Sit and place your butt and lower back onto a ball 
- Lean back over the ball 
-Sit up 
-Repeat

Ball sit-up

-Start in a push-up position with your feet on a wall
-Walk your hands towards the wall as you walk your feet up the wall at the same time until you are in a handstand position
-Lower back to the starting position 
-Repeat

Wall walks

-Start in a psh-up plank position
-Lower one arm at a time to your elbows
-Return one arm at a time to your hands
-Repeat

Plank up downs

-Start in an elbow plank position
-Rotate and dip your hips towards the ground back and forth 
-Repeat for time or reps

Hip dips

Circuit

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

MODIFICATIONS

W2/D2 Core

It keeps making me start this over when I go back to check for info. I'm wondering if I did the sign up correctly?

It was very informative in letting me know what to do to sign up and qualify to meet Demi and race with her 🖤

Tiffany

1. START HERE! CHALLENGE INTRO

It was very simple and easy to understand. Plus the food on the fall guide looks great!

Aden Boozell

Cati McGee

2. MANDATORY STEP! 🚨 SIGN UP HERE

Cathy

Love all the information! 🤓 We are ready to gooooo!! 👏

3. FAQ'S AND OTHER INFO

Round 2! Restarting! I feel stronger than I did the first time :)

Michael Mirabella

Amazing workout!! Very tough but SO rewarding. Feels great.

Gavin Loveland

W1/D1 Core

So thankful I can return to this resource

I could not lay my legs completely down on the windshields. How to be way better than this at the end of the challenge

W1/D2 Core

Shanna

It was really challenging through the second circuit. Loved this one!

Elaina

W1/D3 Core

Daniel Boone

David

W1/D4 Core

Got to 110 with a weight. Having to double up because I missed a few days so this was after another an workout. Phew

W1/D5 Core

It was really hard to do those sit-ups because it felt like neck strain so I had to end up sticking my feet under the dresser to do the rest from 60 on. I only got 107 but I'm happy to have a baseline. The walk was good and relaxing but I increased the challenge by carrying a brick I found about 2 mins in. The plank. Way below my PB of past so 1.44 is again. Baseline.

No weight 172 sit-ups, 70 second plank and a 30 minute jog with a dog, followed by a hammock swing outside in the trees ❤️

Didn't get to comment last night! 161 Sit-Ups, 1min 27sec Plank. 35min Jog!

W1/D6 Core

Love a rest day filled with meal prepping

Cheyenne

Feeling soreeee! So excited for a little self care Sunday!

W2/D2 Core

Community

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