Name: Playbook - Demi Bagby - W4/D1 Core
Uploaded: 2023-06-19T15:00:29.766Z
Duration: 25 min
Description: W4/D1 Core

Loved the mix of new and old on this one. Really tested my baseline and got to add a new couple challenges

Candice

This was intense! Forgot to comment yesterday!

Daniel Boone

Not my best performance today but still showed up. Proud of myself even on my low days

Ramona

Today was a good workout way to start the week

Daymon Wilson

Carlie Snyder

Week 4!! Wow time flew by! This was my new fav!! I felt so strong and could actually feel my improvement

Nicole Lynn

FINAL WEEK YALL LETS GOOOOOOOOO!!!!!!!
I’m gonna miss dying with you guys 🥹

Reya

This was such a great workout!!!! Practiced my toes to bar and got closer than usual with kipping! Let's goooo Week 4, so excited to finish strong!! ☀️💪💛💛 This has been such an INCREDIBLE challenge!!!!

Again with the planks and 4 rounds 🥵🥹🤣 those plank knee to elbows were my enemy 😅 especially for my noodle arms 🤪 getting those gains though! 🤗💪

Jess

Brent

Hi Vibe Tribe! Today's workout is a single 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!

- 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

-Hang from a bar
-In a controlled manner raise your legs up and touch them to the bar between your hands
-Lower and repeat

Toes to bar

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

Ball elbow plank

-Stand with hands at your head
-Hinge at the waist until you are facing the ground and your hamstrings are activated
-Stand back up to the starting position using your lower back activation to start the movement
-Repeat

Good mornings

-Lay on your back with your legs elevated 
-Perform scissor kicks

Scissor kicks

Circuit

-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

-Start in a push-up plank position
-Raise your hips into a pike position 
-Cross over one hand and touch your toe
-Repeat back and forth

Plank toe touch

-Start in a push-up plank position
-One knee at a time bring the knee up to your elbow and back 
-Repeat for time or reps

Plank knee to elbow

MODIFICATIONS

W4/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!! 👏

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

Rhonda

W1/D2 Core

Shanna

It was really challenging through the second circuit. Loved this one!

Elaina

W1/D3 Core

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!

W4/D1 Core

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