As a personal trainer, I am always intrigued by the routines and diets of highly athletic individuals, seeking inspiration and valuable insights to share with my clients.
One such remarkable individual I recently discovered through her YouTube channel, Demi Bagby, has achieved extraordinary feats.
Overcoming a paralyzing injury, she has transformed into a renowned bodybuilder, an influential figure in the fitness community, and a CrossFit athlete from San Diego.
After delving into hours of research, this article aims to explore Demi Bagby's incredible journey.
Whether your fitness goals align with hers or you seek inspiration, this exploration will provide you with the knowledge you need to progress toward achieving similar milestones.
Quick Summary
- Demi Bagby's workout routine encompasses a dynamic blend of various disciplines, including body weight exercises, plyometrics, CrossFit, and combat sports.
- Demi Bagby's diet revolves around a combination of healthy fats, complex carbs, and lean protein.
- She has openly shared that she does not rely on any additional supplements. Instead, she derives all her essential nutrients directly from whole foods.
- Demi Bagby emphasizes staying hydrated throughout the day to support recovery and fuel her intense training sessions.
Career Highlights
- Age: 22 years old
- Height: 4’11”
- Weight: 115 lbs
- Waist: 24 inches
- Breast: 31 inches
Demi Bagby's Workout Routine
Monday - Calisthenics
Calisthenics refers to body weight and gymnastics exercises proven to improve posture, strength, and body composition [1].
During this workout session, Demi Bagby performs:
- Push-ups - As many reps as possible in forty-five seconds
- Pull-ups - As many reps as possible in forty-five seconds
- Hanging leg raises - As many reps as possible in forty-five seconds
- Squats - As many reps as possible in forty-five seconds
- L sits - Hold for forty-five seconds
- Kettlebell swings - As many reps as possible in forty-five seconds
Tuesday - Muay Thai Training
In addition to the physical advantages, this discipline has been proven to promote positive emotions, social relationships, meaning or purpose in life, and foster a sense of accomplishment [2].
Her Tuesday training session typically consists of the following:
- Jump rope or battle rope - Three sets of one hundred reps
- 2.4 mile run
- Shadow boxing - Three sets of twenty-five reps per side
- Pad work or sparring - Three sets of fifty reps
- Bag work - Three sets, one-minute intervals
“Training Muay Thai once a week offers us an oasis of clarity amid the clamor of the outside world. Unlike many activities we engage in on an average day, there is no place for multitasking here. Muay Thai places very straightforward demands on us – it demands we be present and fully in the moment at all times.”
- Phillip Lai, Fitness Editor
Learn More: Kickboxing vs Muay Thai: What's The Difference
Wednesday - Yoga
Demi Bagby incorporates yoga into her routine to maintain focus and prevent mental fatigue while engaging in various disciplines.
Yoga practices offer a multitude of benefits, including enhancing muscular strength, improving body flexibility, promoting respiratory and cardiovascular function, aiding in addiction recovery and treatment, as well as reducing stress and depression [3].
The Yoga session in Demi Bagby’s routine looks like this:
- Downward dog
- Crescent lunges
- Warrior II
- Triangle
- Plank hold
- Low plank
- Upward facing dog
- Tree pose
- Half pigeon pose
- Seated forward hold
Read More: Does Yoga Burn Fat
Thursday - Surfing
Demi Bagby's passion for surfing is on par with her love for training in the gym.
Research has shown that surfing can lead to remarkable adaptations within the body, ultimately benefiting participants by enhancing their neuromuscular function.
These adaptations have the potential to significantly improve the overall quality of life for surfing enthusiasts [4].
Friday - Calisthenics
Friday marks Demi Bagby's return to calisthenics training, where she performs a full-body workout circuit.
- Squats - As many reps as possible (AMRAP) in forty-five seconds
- Kettlebell swings - AMRAP in forty-five seconds
- L sits - Hold for forty-five seconds
- Push-ups - AMRAP in forty-five seconds
- Pull-ups - AMRAP in forty-five seconds
- Hanging leg raises - AMRAP in forty-five seconds
“If you have decided to try calisthenics, it is important to approach your workout with a plan. Start by making sure calisthenics is an appropriate workout option for you, especially if you are a beginner or have pre-existing medical conditions.”
- Sherri Gordon, Health Editor
Saturday - Cardio
Demi Bagby goes for a long run along the beach alongside her dog or hops on the exercise bike for an energizing cardio session.
Sunday - CrossFit Workout
Engaging in CrossFit workouts has been shown to enhance strength and endurance and positively impact body composition [5].
Demi Bagby concludes her training week with an intense CrossFit training session that includes:
- Clapping ring push-ups - Two sets of five reps
- Muscle-ups - Two sets of five reps
- Backflip wall balls - Two sets of five reps
- Backflip burpees - Two sets of five reps
- Pistol squats - Two sets of five reps
- Flag raises - Two sets of five reps
- One arm toes to bar - Two sets of five reps
“CrossFit, as a workout and a sport, is designed to enhance all areas of fitness by focusing on functional movements, including gymnastics, weightlifting, running, rowing, and plyometrics.”
- Laura Williams, Fitness Expert
Diet Plan
Demi Bagby's meticulously crafted diet plan plays a crucial role in supporting and sustaining her exceptional fitness levels.
It encompasses a well-rounded selection of food items that provide an abundance of essential macro and micronutrients:
- Lean proteins
- Complex carbohydrates
- Fiber-rich foods
- Vital vitamins
- Healthy fats
Considering her intense training regimen, Demi ensures her body recovers adequately by providing the necessary nutrition.
She follows a three-meal-per-day approach to achieve this, maintaining a controlled calorie intake.
Hydration is paramount for the twenty-two-year-old, as she emphasizes staying hydrated throughout the day to support overall bodily functions and fuel her performance during training sessions.
A typical day of eating in Demi Bagby's routine may consist of the following:
- Breakfast - Scrambled eggs, whole grain oats, fresh fruits, and Greek yogurt
- Lunch - Grilled chicken, brown rice, and steamed vegetables
- Dinner - Grilled salmon, brown rice, and steamed vegetables
More Celebrities’ Diet Plans:
Supplements
Demi has openly expressed her preference for obtaining nutrients from whole foods rather than relying on supplements.
She firmly believes that her current nutrition plan effectively meets her macronutrient and micronutrient needs, eliminating the necessity for dietary supplements.
FAQs
What Does Demi Bagby Eat?
Demi Bagby eats complex carbohydrates, healthy fats, fruits, vegetables, and lean protein in her diet to fuel her intense workouts and support the development of lean muscle mass.
When Did Demi Bagby Start Working Out?
Demi started working out in 2015, just one year after her unfortunate accident. However, she participated in soccer and cheerleading regularly, even during her childhood, and her love for CrossFit and calisthenics after recovering from her back injury.
References:
- https://www.researchgate.net/publication/317321468
- https://www.researchgate.net/publication/361184385
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/
- https://www.sciencedirect.com/science/article/pii/S1728869X09600058
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7473349/
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