Name: Playbook - Demi Bagby - W2/D4 Full body
Uploaded: 2023-06-19T15:13:54.481Z
Duration: 45 min
Description: W2/D4 Full body

Tani

Afnan Alshehri

Emma

This one felt great. Keep up the amazing work guys!! We’re out here doin it🥳

Jayda

Get ready for this sweaty full body workout! Warm up and cool down included.

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

-Lay on your back with your legs bent and feet flat on the floor 
-Press your hips up towards the sky until your body is straight and your glutes are activated and flexed
-Lower and repeat

Glute bridge

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling and hold the position

Table top hold

Warm up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (12 each arm)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Circuit

- Keep your thumbs facing up as you curl 
- Engage your biceps at the top
- Lower with a controlled motion

Dumbbell hammer curl (12 each arm)

-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 (12 each arm)

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls (12 each arm)

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tucks

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Band assisted pull-up

Superset

Cardio of choice for 20 minutes at a moderate pace. Elliptical shown for reference.

- Work on elliptical at a moderate pace for desired time

Elliptical (moderate pace)

Cardio cool down

W2/D4 Full body

Taylor

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:)

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

Denise

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😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

Zach

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

W2/D3 Full body

Hard challenging sweaty and a excellent way to start the day

W2/D5 Full body

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!!! 🔥

Ann-Sophie

W3/D3 Active recovery & cardio

W3/D4 Full body

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

Kenny

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

Great workout! My legs are shaking 👍🏻

Anastasia

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

Daisha

W5/D3 Bicep/Tricep

W5/D4 Lower

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

Eric

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

Anthony

W6/D4 Lower

W6/D5 Upper

W6/D6 Cardio

Great feel a lot of that good pain in my legs

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

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!

W2/D4 Full body

Community

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