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.
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
Supplements
- 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!
