Name: Playbook - Demi Bagby - W3/D1 Core
Uploaded: 2023-06-19T15:00:29.656Z
Duration: 25 min
Description: W3/D1 Core

I still find myself asking modifications but I do feel stronger.

Candice

Nicole

Nononononononononononono…. 
Jesus, it feels like my skeleton existed the group chat. 
WEEK 3!!!!! LETS GOOOOOOO!!!!!

Reya

Daymon Wilson

These wall walks are getting easier slowly but surly 😂 I think you like to see us in pain Demi 😂

Carlie Snyder

Wowwww that was hard!!! 

That was the hardest one yet!

Nicole Lynn

I had to do most of the modifications. Wall burpees still kick my ass

Zach

Drowning in puddles of my own sweat! 🥵😂 definitely the hardest workout yet wow! 💪 The mood: good news is your half way done…bad news is your half way done…🤣 so good to push myself though! 😍

Jess

My abs are on fire!!! This was such a great workout and follow up to arm day 💪💛🔥

Hi Vibe Tribe! Today's workout is 3 supersets.

A superset is when you do each exercise back to back without resting. Once you've completed the exercises, you can rest for 60 seconds before completing the rest of the rounds and moving onto the next superset.

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 dumbbells, you have two options! You can either do the weighted exercises without them 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!

-Hold your self in an L-sit position for time

L-sit hold

-Get into an elbow plank with your upper body on a ball
-Hold for time

Ball elbow plank

Superset 1

-Hang from a bar in a L sit position
-Hold for time

Hanging L-sit hold

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

Plank circles

Superset 2

-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

-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

Superset 3

- 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

-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

- Place your arms extended by your sides 
- Raise your bent legs until you reach 90 degrees
- At the top raise your hips off the ground slightly

Reverse crunches

- Keep your core engaged 
- Bring one elbow to the floor followed by the other
- Reverse motion to return to the initial position

Elbow drop plank

MODIFICATIONS

W3/D1 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

Rhonda

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

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!

W3/D1 Core

Community

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