Name: Playbook - Demi Bagby - W3/D4 Core
Uploaded: 2023-06-19T15:00:29.739Z
Duration: 25 min
Description: W3/D4 Core

Some of these are finally getting easier and by easier I mean almost doable. I think I want to revisit this whole 30 day circuit from the top and see what has changed!

Candice

Zach

Brent

My abs are burning!!!! Thank you for such an amazing Day 18 workout, I'm definitely feeling it after yesterday's situps!! 🔥🤩☀️💪

That’s was harddd 😅 reverse planks were rough and so was the entire second superset 😂 I also modified windshield wipers to plank hip dips because my knee started to hurt. Overall an AWESOME SWEAT though!👊👏

Jess

Today was a little tough than I thought it be. But I feel great at the end of it

Daymon Wilson

GAH damn! There is now an indoor pull of my sweat, and I’m totally okay with it. #GAINS

Reya

That one left me a sweaty mess! But feel great

Jordan

Todays workout was sweet definitely got the sweat in 👌💪

Ramona

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 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 reverse plank position
-March your legs one at a time into high knee position
-Repeat

Reverse plank march

-Start in a push-p plank position
-Drive your knees up towards your chest one leg at a time rapidly

Mountain climbers

Superset 1

-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 (15 each side)

-Get into an elbow side plank position
-Hold for time

*45 seconds each side

Elbow side plank

Superset 2

-Lay on your back with your legs straight up at 90 degrees
-Rotate your legs from side to side touching them close to the ground back and forth

Windshield wipers (15 each direction)

-Lay on the ground with bent legs and your feet on the ground.
-Hold  a weight at your chest
-Sit up fully
-Reverse movement back to the ground
-Repeat

Weighted sit-up

Superset 3

-Perform plank jacks as you extend an arm forward in a front raise
-Repeat back and forth with your arms

Extended arm plank jacks (15 each side)

- 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

W3/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

Carlie Snyder

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

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/D4 Core

Community

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