Name: Playbook - Demi Bagby - W4/D4 Core
Uploaded: 2023-06-19T15:00:29.788Z
Duration: 20 min
Description: W4/D4 Core

Feeling great! Ready to start my big day!!!

Tricia

Carlie Snyder

Mike Martin

Great! My strength has significantly improved and I feel good 🤩

Sally

Grant Cresswell

YES!!!! 🙌 1 day to
go and i’m done with the 4
weeks home program
🤩

ceski

Madeline

KRXXKXXN

So challenging but super rewarding and addictive 5/5!

Alex

Karley

I reduced the rest periods because I felt strong enough to do that. It was amazing! I can't believe tomorrow is the last day😭

Vanda

Angela

- Ankle taps 
- Mountain climbers
- Flutter kick 
- Hip dips
- Toe touch sit-up
- Bicycle kicks 
- Plank drop walk out

30 seconds work with 30 seconds rest and transition x 3

-Lay on your back with your legs bent and your feet firmly on e the floor
-Pivot side to side tapping the back of your ankles with your hands
-Repeat back and forth

Ankle taps

-Start in a push-up plank position
-Drive your knees forward on at a time 
-Repeat back and forth rapidly

Mountain climber

-Lay on your back kicking your legs up and down opposite of each other 
-Keep the core tight

Flutter kicks

-Start in an elbow plank position
-Rotate and dip your hips towards the ground back and forth 
-Repeat for time or reps

Hip dips

-Sit down 
-Raise one leg up and touch that toe with your opposite hand while raising into a crab walk position
-Repeat for both sides equally

Toe touch sit -ups

-Lay on your back 
-Do bicycle kicks back and forth for time or reps required

Bicycle kick

-Perform a plank drop down and back up 
-Walk your hands out into and extended plank 
-Repeat sequence

Plank drop walk out

Circuit

W4/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

Kayla Clarke

W1/D4 Upper Body & Core

Heather

Katie

W1/D5 Full Body

Perfect amount of time and effort as always!!

Candice

Carrie Koester

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 😂

W2/D5 Full Body

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

Lydia

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

Kimberly

W3/D4 Core

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!!

W4/D4 Core

Community

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