Connect with us

Workout Routines

Demi Bagby Workout Routine

Hanna Walther Author Profile



Demi Bagby's Workout Routine and Diet

What does Demi Bagby’s workout routine look like?

Demi is an American professional bodybuilder and CrossFit athlete from San Diego, CA. She played sports from a very young age but found her love for bodybuilding after getting a serious back injury that nearly paralyzed her. Her determination and spirit kept her working to achieve her fitness goals.

Demi inspires people around the world with her positive attitude, inspirational story, and killer abs. Her fitness journey has just begun, as she’s one of the youngest professional athletes in the sport.

Although we’ve done research on Demi’s diet and exercise regime, this article isn’t her exact workout routine. It provides a general idea of what she does when training for a CrossFit competition, based on her own commentary, interviews, and information from others in the industry. 


Current Stats 

  • Height:‎ 4’11”
  • Weight: 115 pounds
  • Age: 21 years old
  • Birthday: January 10, 2001
  • Accolades: 350k+ YouTube subscribers, ranked 3rd in 2016 CrossFit games (teenage girls)


Workout Principles

On her Instagram and YouTube channel, Demi shares workout inspiration and tips for getting started and how she stays motivated.

Demi uses fitness as a motivator in all aspects of her life; from posting regular YouTube videos to her entrepreneurial efforts, she approaches fitness and business the same — by giving it her all.

When she was recovering from the back injury that nearly paralyzed her, Demi discovered CrossFit videos on YouTube and promised herself that she would recover so she could join the sport and fully appreciate her body’s strength and abilities.


Demi Bagby’s Workout Routine

Demi mixes cardio with strength training to build core strength and increase overall muscle mass. She loves calisthenics, plyometrics, and CrossFit workouts, where she incorporates strength-based exercises with minimal equipment.

These exercises require Demi to be properly focused and her body to be properly fueled in order to get the best workout she can.


Monday – Calisthenics

  1. L sits (hold for 45 seconds)
  2. Squats (as many reps as possible in 45 seconds)
  3. Push ups (as many reps as possible in 45 seconds)
  4. Leg raises on a pull-up bar (as many reps as possible in 45 seconds)
  5. Kettlebell swings (as many reps as possible in 45 seconds)
  6. Pull ups (as many reps as possible in 45 seconds)

Repeat 3 times.


Tuesday – Muay Thai training

  1. 2-4 mile run on the treadmill or outside
  2. Jump rope or battle rope (3 sets, 100 reps)
  3. Shadowboxing (3 sets, 25 reps per side)
  4. Pad work or sparring (3 sets, 50 reps)
  5. Bag work (3 sets, 1-minute intervals)

Demi wraps up her Muay Thai training workout with some meditation and stretching.


Wednesday – Yoga

Demi builds a strong core with yoga exercises at least once a week. Here’s a typical yoga routine she may perform:

  1. Downward dog (hold for 10 breaths)
  2. Crescent lunge (hold for 5 breaths)
  3. Warrior II (hold for 5 breaths)
  4. Triangle (hold for 10 breaths)
  5. Plank hold (hold for 10 breaths)
  6. Low plank (hold for 5 breaths)
  7. Upward facing dog (hold for 10 breaths)
  8. Tree pose (hold for 5 breaths)
  9. Half-pigeon pose (hold for 10 breaths on each leg)
  10. Seated forward hold (hold for 5 breaths)


Thursday – Surfing

Demi loves to exercise in the gym and at home, but sometimes she just wants to hit the beach and catch some waves as her workout for the day.

Surfing is one of the sports she’s always loved doing because it is a full-body workout; it requires proper concentration using just her body weight to perform effectively.


Friday – Calisthenics

Calisthenics is Demi’s favorite form of exercise to build lean muscle and endurance.

  1. L sits (hold for 45 seconds)
  2. Squats (as many reps as possible in 45 seconds)
  3. Push ups (as many reps as possible in 45 seconds)
  4. Leg raises on a pull-up bar (as many reps as possible in 45 seconds)
  5. Kettlebell swings (as many reps as possible in 45 seconds)
  6. Pull ups (as many reps as possible in 45 seconds)

Repeat 3 times.


Saturday – Cardio

Demi Bagby is always training, incorporating workouts into her daily life by doing exercises that she loves. On Saturday, she takes a long run on the beach with her dog or rides the exercise bike.


Sunday – CrossFit workout

As a CrossFit athlete, Demi incorporates at least one CrossFit style workout into her workouts each week. Demi’s favorite CrossFit moves include:

  1. Clapping ring pushups (2 sets, 5 reps)
  2. Muscle-ups (2 sets, 5 reps)
  3. Backflip wall balls (2 sets, 5 reps)
  4. Backflip burpees (2 sets, 1-5 reps)
  5. Pistol squats (2 sets, 5 reps on each leg)
  6. Flag raises (2 sets, 5 reps)
  7. One arm toes to bar (2 sets, 5 reps on each arm)
  8. Bar rope climb (2 times through)


Demi Bagby’s Diet 

Demi eats complex carbohydrates, healthy fats, fruits, vegetables, and lean protein to fuel her body for intense workouts and to build lean muscle mass. Although Demi’s favorite food is ice cream, she follows a balanced diet plan to maintain her incredible physique.

Demi also makes sure to stay hydrated by drinking water all throughout the day and during her workouts in the gym.

Here is Demi Bagby’s diet:  

1. Breakfast 

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

2. Lunch 

  • Grilled chicken
  • Brown rice
  • Steamed vegetables

3. Dinner 



Demi Bagby relies on a few supplements to achieve her fitness goals and to support her nutrition plan.



Demi Bagby is just getting started in the fitness world, and we have no doubt that she will continue to find success with her social media influence, business endeavors, and nutrition plan.

She’s no stranger to overcoming obstacles and provides motivation and inspiration to her online fitness community around the world.

Attempting the Demi Bagby workout routine will give you tons of variety in exercise; from surfing and yoga to running and weightlifting, Demi keeps her fitness plan interesting to avoid monotony and to keep her focused and excited about working out.  

What do you think about Demi Bagby’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.