Demi Bagby’s Workout Routine & Diet Plan

An American Bodybuilder, CrossFit Athlete & Social Media Celebrity

Born in 2001, Demi Bagby is an American professional bodybuilder and CrossFit athlete from San Diego, CA. Though she loved playing sports from a very young age, she fell in love with bodybuilding after getting a back injury that could’ve paralyzed her. Starting lifting weights for recovery but falling in love with it got her famous across social media and inspired many people across the world by her transformation into a serious CrossFit athlete.

mohamed makkawy workout routine

Demi Bagby’s Early Life, Injury & Recovery

Demi grew up with a love for sports and regularly participated in activities like cheerleading and soccer. However, in 2014 she suffered a severe cheerleading accident where she broke her back. And as a result, she was paralyzed for three months, with the potential of never being able to walk again. But eventually, everything started to go back to normal due to her dedication and willingness to rehabilitate, and during this phase, she also got into calisthenics and CrossFit. Simultaneously, she also decided that if she ever walked again, she’ll get into this sport.

She kept the firm decision that also helped her bounce back and completely recover from her back injury while proving doctors wrong who said she’ll never be able to walk again. However, she went through roadblocks while recovering, but she never gave up. And she managed to strengthen advanced movements such as muscle ups.

Presently, she has made a name in the CrossFit industry and ranked 23rd in the Worldwide category in 2016, allowing her to excel in her career in CrossFit. Further down the road, she aims to reach her fitness goals and influence people to achieve their own. Moreover, she wants to show people that everyone can overcome obstacles as she did.

Demi Bagby’s Workout Routine

Here’s one of Demi’s workout routines that you can try. Though it’s not a traditional bodybuilding split, and it’s quite different. But it’ll give definite results in building your lean and toned physique.

Monday – Calisthenics (Repeat for 3 Times)

Exercise Sets Reps
L – Sits 45 Second Hold
Bodyweight Squats Till 45 Seconds
Push – Ups Till 45 Seconds
Leg Raises on Pull-Up Bar Till 45 Seconds
Kettlebell Swings Till 45 Seconds
Pull – Ups Till 45 Seconds

Tuesday – Muay Thai Training

Exercise Sets Reps
Treadmill or Outside Run 2 – 4 Miles
Battle Rope or Jump Rope 3 100
Shadowboxing 3 25 / Side
Sparring or Pad Work 3 50
Bag Work 3 1 Min Intervals

Wednesday – Yoga

Exercise Sets Reps
Downward Dog Hold For 10 Breaths
Crescent Lunge Hold For 5 Breaths
Warrior II Hold For 5 Breaths
Triangle Hold For 10 Breaths
Plank Hold Hold For 10 Breaths
Low Plank Hold For 5 Breaths
Upward Facing Dog Hold For 10 Breaths
Tree Pose Hold For 5 Breaths
Half Pigeon Pose Hold For 10 Breaths / Leg
Seated Forward Hold Hold For 5 Breaths

Thursday – Surfing

Friday – Calisthenics (Repeat for 3 Times)

Exercise Sets Reps
L – Sits 45 Second Hold
Bodyweight Squats Till 45 Seconds
Push – Ups Till 45 Seconds
Leg Raises on Pull-Up Bar Till 45 Seconds
Kettlebell Swings Till 45 Seconds
Pull – Ups Till 45 Seconds

Saturday – Cardio (Run on the beach or Riding Exercise Bike)

Sunday – CrossFit Workout


Exercise Sets Reps
Push – Ups (Clapping) 2 5
Muscle – Ups 2 5
Backflip Wall Balls 2 5
Backflip Burpees 2 1 – 5
Pistol Squats 2 5 / Leg
Flag Raises 2 5
1 – Arm Toes to Bar 2 5
Bar Rope Climb 2 Till You Can

Demi Bagby’s Diet Plan

  • Meal 1 
    • Whole Grain Oats
    • Fresh Fruit
    • Scrambled Eggs
    • Greek Yogurt
  • Meal 2
    • Grilled Chicken
    • Brown Rice
    • Steamed Vegetables
  • Meal 3
    • Grilled Chicken
    • Brown Rice
    • Steamed Vegetables 


  • Mass Gainer
  • BCAAs
  • Fat Burner

Wrapping Up

Demi has been an inspiration for many since she kicked her fitness journey. Then, unfortunately, she suffered an injury that led her to paralysis for three months. But it didn’t stop her from achieving what she wanted.

So, like her, we should not give up and believe in giving our best in life. Nonetheless, if you have questions about Demi Bagby’s workout routine or diet plan, we’ve covered one of them. We hope you will like to look into it. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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