Name: Playbook - Demi Bagby - W2/D4 Core
Uploaded: 2023-06-19T15:00:29.560Z
Duration: 25 min
Description: W2/D4 Core

Had to do a lot of modification. Didn't have ball so used the ground. Noticing my arms are really weak and I struggled w the workouts because of it. Good to note. I hadn't realized how much strength I lost. 😳 did a hallow hold instead of L hold things like that.

Candice

Nicole

Amazing as always!!! Getting better at the L holds :) When i need to I modify by just doing a knee raise hold

David

Rhonda

I just about broke my booty, and this is an AB workout. Yeah, that’s right, It’s was THAT good 🥵

Reya

Such an amazing workout! I did this before going back to work

Daniel Boone

Whew this was a great workout!!!! Modified the lsit to hanging knee but feeling strong, and the workouts are getting easier for my core! ☀️💪💛

Carlie Snyder

Breaking a SWEAT! 💪❤️‍🔥 not only my abs but my wrists are going to be so much stronger after all this! 🤩

Jess

Today's workout is 1 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 four 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!

-Get into a elbow plank position with your elbows on a ball
-Rotate your elbows in circles as you hold the plank

Plank circles

-Get close to a wall facing away from it with your hands on the ground
-Pop your feet up onto the wall
-Drop down with a tuck and repeat

Wall burpee

-Start in a push-up plank position with your hands on dumbbells
-Hold the plank as you roe the dumbbells one at a time to your sides and back

Renegade row

-Get into a reverse plank position and hold for time

Reverse plank hold

- Hang from a bar with arms completely extended
- Raise your legs higher than your hips
- Keep your core activated
- Hold for time

Hanging L-sit hold

Circuit

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Elbow plank hold

-Hold yourself in a reverse plank position
-March your legs so that your knees come towards your chest
-Repeat

Reverse plank march

-Get into a side plank with your rm extended out laterally
-Hold for time

T-plank

MODIFICATIONS

W2/D4 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!! 👏

Zach

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

W1/D4 Core

Brent

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/D4 Core

Community

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