Name: Playbook - Demi Bagby - W4/D3 Core
Uploaded: 2023-06-19T15:00:29.776Z
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!!

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!

W4/D3 Core

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