Name: Playbook - Demi Bagby - W3/D4 Core
Uploaded: 2023-06-19T15:00:29.674Z
Duration: 20 min
Description: W3/D4 Core

Kayla Clarke

Carrie Koester

Kimberly

Jess

Tricia

Chris

Great workout 💪🏾🙏🏾☺️
Have a BLESSED day everyone

Kwill

Mike Martin

Coleman

Excellent, great technique, felt the burn with every exercise!!

Sally

I had a rough couple of days mentally. And it was hard to get back to it but I'm glad I did, thanks Dem.

Grant Cresswell

ceski

Today my core is just on fire 🥵 fun workout tho! My dog had fun jumping on me 😂

Morgan

Didn’t know a free 6-pack came with this workout

Madeline

Lydia

Awesome! Switched out the crab toe touch and kick sit exercises for squats and glute bridges.🤙😏

Kiandra

Zoe Friedman

Vanda

Karley

- Crab toe touch
- Twisting mountain climber
- Muay thai high knee 
- Lower body leg raise
- Kick sit 
- Half plank hand to knee - both sides

30 seconds work with 20 seconds rest and transition

-Start in a crab position 
-Perform cross body toe touches back and forth 
-Repeat for time or reps required

Crab toe touch

-Start in a push-up plank position
-Perform a mountain climber bringing your knees across in a twisting manner instead of straight ahead
-Repeat for time or reps required

Twisting mountain climber

-Simulate a muay thai knee strike 
-Repeat both sides

Muay  thai high knees

-Lay on your back with your hands in the small of your back for support
-Raise both legs up towards the sky 
-Lower legs back to the starting position
-Repeat

Lower body leg raise

-Start in a push-up plank position
-Bring one leg under your body and kick it out to the side
-Reverse the movement to the starting position
-Repeat

Kick sit

-Start on one hand and one elbow in a half plank position 
-Tap the opposite knee to your hand
-Repeat for reps or time before switching sides

*work both sides

Half plank hand to knee

Circuit

W3/D4 Core

Andrew

Ezriyah

Good simple start that warms up the body nicely

Alisa

W1/D1 Upper Body & Core

A good amount of challenge without feeling impossible. I’m feeling the lateral leg raises in my low back, though. Is this normal?

Erin

Mckenzie

W1/D2 Lower Body

Nice. I always feel proud of myself when I check another box off the week. Thanks Demi.

I made it mostly ok through the first set and forced myself at least do a half-ass job at the second and I am 😮‍💨💨💨

Fortunately my lower body is at least 80% functional after 3 days post workout 2!

Ariel

W1/D3 HIIT

I love the workout very easy and effective asf!!! I was dripping sweat!!! 😜

Iris

W1/D4 Upper Body & Core

Heather

Katie

W1/D5 Full Body

Perfect amount of time and effort as always!!

Candice

Definitely felt the burn in my thighs, but I loved it!

Crystal

W2/D1 Lower Body

Feeling stronger thank you for this great set of workouts!

I was questioning taking a rest day and doing stretches today but really glad I did the workout pushed myself and am building my discipline great workout!!!

Shelah

Wow just wow, those plank push ups hurt… loved it!!!

W2/D2 Upper Body & Core

W2/D3 HIIT

Natalia Rivera Hernández

W2/D4 Lower Body

Chelsea

Felt my back crack with those twists 😂

Carlie Snyder

W2/D5 Full Body

Every workout had me feeling tested. Love it!!!

W3/D1 HIIT

Oh my! Had to modify so much of this 😅 but it’ll be so fun to see if I can execute them when I do a second round of the program!

Starting to get challenging, testing myself

Barbara

W3/D2 Upper Body & Core

W3/D3 Lower Body

I’m drenched in sweat and bloating definitely brought my cramps down!!!!

W3/D5 Full Body

So proud of myself for finishing this whole program!!!

W4/D1 Upper Body & Core

Had covid this week so I decided to do all of these home workouts! Thank you!

W4/D2 Lower Body

Definitely feeling it with these HIIT workouts! But pushing through and getting better all the time!!

W3/D4 Core

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