Demi Bagby’s Workout Routine and Diet Plan

Demi Bagby, a CrossFit athlete from San Diego, California, has had a passion for sports since her childhood.

This interest further transformed into passion and made Demi a hardcore fitness enthusiast. If you see her videos on her social media handles, you would get a clear idea about the insane fitness levels that she possesses.

Demi Bagby’s incredible journey saw her conquer a serious injury, transforming herself into a celebrated figure in the realms of CrossFit, bodybuilding, and acrobatics.

Demi’s positive attitude, inspirational story, and impressive physique, particularly her killer abs, serve as a powerful source of inspiration for people worldwide.

In this post, we will provide you with a comprehensive overview of Demi Bagby’s workout routine and diet plan, offering valuable insights that are sure to enhance your knowledge and understanding of fitness.

Demi Bagby’s Workout Routine

Demi is 4 feet 11 inches tall. Her body weight lies somewhere around 115 pounds. Her well-built physique exudes both athleticism and aesthetics.

Demi Bagby’s workout routine incorporates a diverse range of training styles, targeting all aspects of her body to ensure overall development and exceptional fitness levels.

Demi Bagby‘s affinity for gymnastics and conditioning from her competitive cheerleading days translated well into CrossFit, where she excels in both disciplines while also incorporating weightlifting into her training.

Demi Bagby’s training philosophy revolves around a constant desire to learn and grow. She actively seeks out new challenges, refusing to settle into her comfort zone.

Being an avid fitness freak, Demi doesn’t like to skip her workout sessions. And owing to this reason, she makes sure to exercise 7 days a week.

Demi alternates between gymnasium workouts and outdoor training sessions, embracing the best of both worlds to keep her fitness routine versatile and enjoyable.

Now, let’s have a look at Demi Bagby’s workout routine for the week:-

Monday- Calisthenics

In her calisthenics routine, Demi performs the following exercises in a circuit. Repeat the circuit 3 times:-

• L-sits- 45 seconds hold
• Push Ups- AMRAP in 45 seconds
• Pull Ups- AMRAP in 45 seconds
• Kettlebell swings- AMRAP in 45 seconds
• Hanging leg raises- AMRAP in 45 seconds
• Bodyweight squats- AMRAP in 45 seconds

Tuesday- Muay Thai Training

• Running (either on the treadmill or outside)- 2-4 mile run
• Battle rope or jump ropes- 3 sets of 100 reps
• Sparring or pad work
• Shadowboxing
• Heavy bag work- 3 sets with a 1-minute interval

Wednesday- Yoga

• Downward dog pose- Hold for 10 breaths
• Triangle pose- Hold for 10 breaths
• Crescent lunge- Hold for 5 breaths
• Upward facing dog pose- Hold for 10 breaths
• Warrior pose- Hold for 5 breaths
• Tree pose- Hold for 5 breaths
• Plank hold- Hold for 10 breaths
• Low plank hold- Hold for 10 breaths
• Half-pigeon pose- Hold for 10 breaths on each leg
• Seated forward hold- Hold for 5 breaths

Thursday- Surfing

For Demi, surfing isn’t just a fun activity that is performed outdoors. She treats it as a full-body workout.

Surfing on the waves requires one to keep the body balanced. It gives a tremendous workout to the core muscles. It also works on improving her overall athleticism.

Friday- Calisthenics

Demi performs the following exercises in a circuit, repeat the circuit 3 times. Repeat the circuit 3 times:-

• L-sits- 45 seconds hold
• Push Ups- AMRAP in 45 seconds
• Pull Ups- AMRAP in 45 seconds
• Kettlebell swings- AMRAP in 45 seconds
• Hanging leg raises- AMRAP in 45 seconds
• Bodyweight squats- AMRAP in 45 seconds

Saturday- Cardio

• Exercise bike/running on the beach

Sunday- CrossFit Workout

• Muscle-ups- 2 sets of 5 reps
• Clapping ring push-ups- 2 sets of 5 reps
• Pistol squats- 2 sets of 5 reps (on each leg)
• One arm toes to bar- 2 sets of 5 reps (on each arm)
• Bar rope climb- 2 sets
• Backflip wall balls- 2 sets of 5 reps
• Backflip burpees- 2 sets of 1-5 reps
• Flag raises- 2 sets of 5 reps

Stretch It Out

Irrespective of what training style Demi is performing, she ensures to stretch her body well as a part of her warm-up and cool-down routine. Doing so keeps her body flexible and relaxes her muscle fibers.

Incorporating a thorough stretching routine into her fitness regimen, Demi safeguards her body against training-related injuries that can occur from muscles becoming stiff.

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Demi Bagby’s Diet Plan

Demi Bagby’s diet plan also contributes significantly towards building and maintaining her elite levels of fitness. It is rich in different macro and micronutrients.

Demi’s diet plan has a healthy mix of food items that are a rich source of lean proteins, complex carbs, fibers, vitamins, and healthy fats. Clean eating happens to be the bottom line of it.

Demi trains like a freak, and to make sure her body is recovered well from her intense training sessions, she has to feed it accordingly. To serve that purpose, she consumes 3 major meals a day.

Each of Demi’s meals has nutritious food items. But at the same time, she prefers consuming a limited amount of calories. Well, that’s how she is able to sport a ripped set of abs 24x7x365.

Now let’s have a detailed overview of Demi Bagby’s daily meal plan and the food items that are included in it:-

Meal 1- Breakfast

• Scrambled eggs
• Whole grain oats
• Fresh fruits
• Greek yogurt

Meal 2- Lunch

• Brown rice
• Grilled chicken
• Steamed vegetables

Meal 3- Dinner

• Brown rice
• Steamed vegetables
• Grilled salmon

Cheat Meals

When it comes to having cheat meals, Demi likes to gorge on ice creams. Ice creams tend to satisfy her taste buds and she even claims that she can walk for miles to get a scoop of her favorite flavor.

But at the same time, Demi consumes ice creams in moderation. She is pretty clear about her fitness goals and never does anything that can mess them up.

Hydration is Crucial

There have been many researches that have highlighted the importance of staying hydrated when it comes to improving exercise performance. And owing to this reason, Demi always ensures to keep her body hydrated.

She drinks plenty of water throughout the day to serve that purpose.

Demi Bagby’s Supplements

In order to make her nutrition plan a complete one, Demi doesn’t shy away from including a few supplements in it. Demi Bagby’s supplements stack includes the following:-

• Mass gainer
• BCAA

Demi consumes a few mass-gaining shakes throughout the day to up her daily caloric intake.

She relies on having BCAA in between her workouts to minimize her muscle breakdown. BCAA supplements are important for athletes as they support muscle recovery, reduce muscle soreness, and promote muscle protein synthesis, aiding in overall muscle growth and performance.

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Wrapping Up

Demi has become a force to be reckoned with in the fitness world, as she is truly dedicated to working out and taking excellent care of her body. She has overcome many obstacles in her life and serves to be a source of inspiration for many of her followers.

You too can learn a lot from her fitness regime. Demi has always relied on a variety of training styles. Doing so prevents her fitness regime from getting monotonous and boring.

And if you too implement this approach of hers in your fitness regime, you too would be able to get supremely fit and athletic just like her.