Demi Bagby Workout Routine

Demi Bagby is another famous name in the world of fitness influencers. Demi is an American professional bodybuilding and CrossFit athlete who has an excellent physique. Born in San Diego, USA, Demi Bagby posts fitness content on various social media platforms and inspires her massive audience. On Instagram, she has a huge following of 2 million followers, while Demi Bagby YouTube channel has almost 600k subscribers.

Growing up, Demi had a keen passion for sports. She played football and was a part of a cheerleading team. After an unfortunate accident, Demi Bagby had back injury due to which she had to remain in a wheelchair. However, she remained courageous and won the title of “world’s toughest teen” after her miraculous recovery. Demi started her career as a CrossFit athlete and has been active ever since. Demo Bagby follows the perfect workout regimen to enhance her flexibility and endurance.

This article covers everything you want about Demi Bagby’s workout routine and diet regimen. Let’s dive in.


Demi Bagby Current Stats

What is Demi Bagby age? What is her height?

Here is a list of Demi Bagby’s current body stats that help us assess her physique in detail:

  • Age: 21 years
  • Height: 4 ft. 11 inches
  • Weight: 52 kg
  • Waist: 24 inches
  • Hips: 35 inches
  • Chest: 31 inches

What is Demi Bagby’s Workout Routine?

Demi Bagby comprises cardio and strength training to build a strong core and enhance muscle mass.

Furthermore, Demi also incorporates plyometrics, calisthenics, and CrossFit workouts, using minimal equipment. Demi focuses on each part of her body to attain her desired results. All thanks to Demi’s diverse workout regimen, she has well-toned abs that to add to her beauty.

The exercises help Demi entirely focus on her body goals and work efficiently towards them. Here is a detailed breakdown of Demi Bagby’s workout routine:

1. Calisthenics:

Demi performs calisthenics exercises two times a week. She employs the following six significant exercises:

  • Pushups (as many reps as possible in 45 seconds)
  • Leg raises on a pull-up bar (as many reps as possible in 45 seconds)
  • Pull-ups (as many reps as possible in 45 seconds)
  • Squats (as many reps as possible in 45 seconds)
  • L sits (holds for 45 seconds)
  • Kettlebell swings (as many reps as possible in 45 seconds)

2. Yoga

Demi incorporates yoga exercises at least one time a week as it helps build a strong core. Here is Demi’s yoga routine:

  • Triangle (hold for 10 breathes)
  • Plank hold (hold for 10 breathes)
  • Tree pose (hold for 5 breathes)
  • Half-pigeon pose
  • Warrior II (hold for 5 breathes)
  • Downward dog (hold for 10 breathes)
  • Crescent lunge (hold for 5 breathes)
  • Low plank (hold for 5 breathes)
  • Upward facing dog (hold for 10 breathes)
  • Downward dog (hold for 10 breathes)
  • Seated forward hold (hold for 5 breaths)

3. Surfing

Surfing is another sport that Demi Bagby enjoys doing when she wants to switch up from her routine of exercising in the gym.

She loves surfing because it is the best replacement for a full-body workout in the gym.

Moreover, Demi loves that surfing helps boost her concentration levels while balancing her weight on the board.

4. Cardio

Demi Bagby loves cardio. She incorporates workouts into her daily life by doing activities she loves.

Here is a list of cardio exercises Demi has been seen performing regularly:

  • Running on the beach
  • Walking her dog
  • Horseback riding
  • Riding a bicycle
  • Weightlifting
  • Boxing
  • Jumping and climbing

5. CrossFit Workout

Since Demi Bagby is a CrossFit model, she performs at least one style of CrossFit workout each week.

Here is Demi Bagby’s favorite CrossFit workout regimen:

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

6. Muay Thai Training

Muay Thai Training is a way of various physical routines and exercises that help Demi Bagby strengthen her core, enhance flexibility, burn fats, and lose weight.

Here is Demi Bagby’s everyday Muay Thai Training routine:

  • Pad work or sparring (3 sets x 50 reps)
  • Bag work (3 sets of 1-minute intervals)
  • Shadowboxing (3 sets x 25 reps)
  • Jump rope or battle rope (3 sets x 100 reps)
  • 2-4 mile run on the treadmill or outside

Toward the end of her Muay Thai training, Demi stretches and meditates for mental calmness.

Demi Bagby’s Diet Routine

To fuel her intense workouts, Demi Bagby ensures a rich diet that properly fills her nutritional requirements.

She doesn’t compromise on specific food groups from her diet and allows flexibility in her eating routine.

Demin Bagby follows the given nutritional plan to reach her fitness goals while also making sure that she gets enough nutrients:

  • Vegetables
  • Fruits
  • Healthy fats
  • Complex carbohydrates
  • Lean proteins

In addition, Demi loves ice cream. She fully understands the importance of vegetables for bodybuilding and maintaining weight, physique, and strength.

Also, Demi always stays hydrated by drinking sufficient water throughout the day, especially after her workouts.

Here is a complete breakdown of what a typical day of eating looks like for Demi Bagby:


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


  • Steamed vegetables
  • Brown rice
  • Steamed chicken


  • Steamed vegetables
  • Brown rice
  • Grilled salmon

What Supplements Does Demi Bagby Use?

Demi Bagby has revealed that she doesn’t use any additional supplemental. Instead, she obtains all the nutrients directly from a variety of food.

Moreover, her diet adequately fills her macronutrient and micronutrient goals.

Final Words

Demi Bagby was very active and had a keen interest in sports during her childhood, but due to an unfortunate Demi had to spend some time wheelchair. However, she didn’t give up even the slightest bit, and with sheer dedication, she started to move again. She has earned a valuable name in the fitness industry and on social media.

From the above discussion on Demi Bagby’s workout routine, we can evaluate that Demi Bagby keeps her workout routine diverse, which adds fun to it.

Moreover, if we wish to achieve a body like Demi’s, we must maintain a healthy diet and a consistent workout schedule.

4/5 - (5 votes)


James Moore
James Moore
James is co-founder of He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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