Name: Playbook - Demi Bagby - W4/D3 Core
Uploaded: 2023-02-28T18:12:54.544Z
Duration: 30 min
Description: W4/D3 Core

This one was a quick easy one to get in and I appreciate it as I feel sick today. Felt stronger in my abs despite it tho

Candice

Rhonda

Brent

I think this was my favorite workout yet!!! 💪☀️💛 My core is burning, quick and so effective!!

Rayn

Daymon Wilson

I feel so much stronger now when doing the gh machine moves!!!!! Thank you! Way stronger core period, but huge improvement on that thing, it used to make me nervous about not having lower back support 😬 Not anymore!

David

Pro tip. Don’t workout, then eat. Then do this 😵‍💫

Zach

Short and sweet. Light work with a nice sweat. You spoil us Demi.

Reya

By far my favorite day 👏🏼👏🏼👏🏼💪🏼

Carlie Snyder

Okay yeah like Nicole said another new favorite! 😍🙌 quick but felt the burn during it all! 💪❤️‍🔥

Jess

I say this everyday it feels but that was my favorite!! I did the modifications but instead of 1 set I did 4. LOVE these workouts!

Nicole Lynn

Hi Vibe Tribe! Today's workout is 1 superset and three additional exercises.

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.

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 GHD machine face down
-Hinge at the waist downward until you are bent at 90 degrees
-Extend your body u until straight or slightly high working your spinal erectors 
-Lower and repeat

Hyperextensions

-Get onto a GHD machine face up
-Perform sit-ups

GHD sit-ups (bodyweight)

Superset

-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)

-Get into a GHD machine face up
-Sit up with hands at our head 
-Twist at the top of the movement 
-Lower and repeat

GHD sit-up with twist (10  each direction)

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

Mountain climbers

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

-Lay on your back 
-Perform a lower body leg extension
-At the top of the movement raise your hips and legs straight up 
-Reverse the movement and repeat

Lower body leg raise to extension

-Sit on your butt with your feet elevated and bent off the ground
-Twist from side to side
-Do not use the ball if you're looking for a no-equipment option

Russian Twist (no ball)

MODIFICATIONS

W4/D3 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

W1/D2 Core

Shanna

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

Elaina

W1/D3 Core

Daniel Boone

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!

W1/D7 Rest Day

Excited to go back and try this stuff in the gym too!

Nicole

Those L sit moves are not my friend! Yet :)

W2/D1 Core

I really like how these exercises are so quick and also seem to be strengthening my body overall not just the core! I did find a mod for the wall exercise if you are interested!

W2/D2 Core

This one was a burner! Woo! Still had to modify some of them to keep form but feeling stronger 💪

Forgot to check this off yesterday! It was a great workout! Gym was a little crowded for for wipers so I modified slightly

Ramona

W2/D3 Core

Had to do a lot of modification. Didn't have ball so used the ground. Noticing my arms are really weak and I struggled w the workouts because of it. Good to note. I hadn't realized how much strength I lost. 😳 did a hallow hold instead of L hold things like that.

Amazing as always!!! Getting better at the L holds :) When i need to I modify by just doing a knee raise hold

W2/D4 Core

Doubles up today. Had to modify still but I think mostly because I'm already tired from the other workout. Still trying to catch up!

Slowly catching up on missed days. I can already tell I’m stronger than when I started

I loved these workouts! I have a hard time with the hanging one but my arms and core will get stronger!

W2/D5 Core

Didn't feel very good. Couldn't finish burpees as I literally was having stomach issues..had to stop for bathroom..so I added more time to the walk by 30 more mins. And did half the crunches as well. Can do better when I feel better I hope.

W2/D6 Core

Soreeee from the burpees! Much needed rest day!! ☺️ congrats to everyone for making it to the half way point! 🥳

Uhhh I still did a work out. Sorry not sorry.

W2/D7 Rest Day

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

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

W3/D1 Core

That 5 minutes felt like an eternity but so proud to get through it!!

Deck squats and candle stick’s definitely a struggle.

W3/D2

Did this one w my daughter and our dog haha. She crushed me on the sit-ups! 8 year old gymnast.. 
Crunches: 100
Burpees 40 
2 plank holds for good measure.

I did not do as well on the sit ups as last time!

W3/D3 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!

W3/D4 Core

Sometimes it feels a bit like I'm overworking the shoulders or one area of the body in connection w the abs. It's fine except when it's a spot I have injured. So had to modify. Sorry! Bit got thru it. Almost didn't do this because I have such a busy day. But I said no! Almost there!

Oh wow, I am so so happy I did this!!!! 🤩💪☀️💛 I was sooooo tired after a long day, but kept pushing and finished by 9:33 PM and I am so happy - thank you for such an awesome day Demi, the Vibe Tribe and your encouragement helped keep me going!!!! ☀️💛 (AND I did 4 wall walks and modified with 1 min×4 bicycle crunches, but finally did the wall walks and they felt good!!!!!)

I’m glad that’s over with. I had to mentally push through it today. Made some small progress but still struggled at some points

W3/D5 Core

I really liked this one! It felt good but was a challenge :) still behind but catching up!

Good thing I bought a GHB machine! Great workout

My abs are on fire and popping!!! 🔥☀️💪💛 Loved this workout, I really felt it!!

W3/D6 Core

forgot to check this off yesterday but i enjoyed my rest day celebrating my cousins wedding 💛

These rest days are just suggestions right?……

W3/D7 Rest Day

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

This was intense! Forgot to comment yesterday!

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

W4/D1 Core

Hip dips were stronger! Got thru this whole thing with only one modification. Getting stronger 💪

Love the guy who keeps saying “hip dips, hip dips”

This was such an amazing workout!!! Did it just before 11 PM, after a busy day of walking, legs + shoulders workout, and sports practice!! 💪🥰💛 Feeling so strong and accomplished, AND hit one of my challenge goals with deadlifting!!!! Thank you so so much Demi!

W4/D2 Core

Good mix on this one. Had to modify as I did this at the beach again. Also. Hard to hold a plank w bugs haha 😄

Totally spaced and forgot to do this yesterday, so guess who’s doing TWO workouts today! This girl!!! #GAINS

W4/D4 Core

Note to self earing oatmeal before ab workout..not good idea. Almost hurled. Got her done tho! ✔️ felt so much better on these flutter kicks 😍

I almost forgot to hit complete today. I would’ve ruined my nice streak 😵‍💫

W4/D5 Core

These four weeks were crazy! I gf to skip a few day because I was busy with work and family but I caught up on the following days, I also didn’t realise I was supposed to mark them off 😂 so I made sure to go back and do that but this was an amazing experience! Definitely noticed a difference over the month! Hope yall enjoyed it as much as I did!

Alyssa Ramirez

Woo-hoo! I did it all! No mods no stopping. No good enough. I did it! I'm liking the changes I see and the strength I feel! 💪 took me a while 50 mins but I did it!

W4/D6 Core

So excited for whoever wins and I'm so glad I decided to do this challenge. At time I wanted to quit because I was sick or busy but I'm so glad I stuck w the group and the challenge and finally see results! Winning!

Really amazing experience!! An incredible challenge so happy to have been a part of it. To have gotten this opportunity to show to myself what I am able to accomplish and do. To have strengthened not only my body but also my mind. I had my low moments where I doubted myself but I held myself accountable and finished strong. And with Tanya I’m so proud of myself. I hope my submission went through because my page was acting up and wasn’t loading properly.

Agree with Zach 🤪 always a 5 star rating 🌟🌟🌟🌟🌟 and this is so bittersweet like Chey said and this got me back on my fitness track like Nicole said and it all changed my life like Sky said. 🥺❤️ Thank you Demi for everything! This has been the best 4 weeks and I’m so grateful!

W4/D3 Core

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