Demi Bagby is an American fitness athlete, CrossFit competitor, and social media sensation known for her explosive calisthenics, creativity, and unstoppable energy. Standing just 5 feet tall, she’s proof that strength isn’t about size — it’s about discipline, consistency, and passion. After overcoming a major back injury, Demi rebuilt her body through functional training, bodyweight workouts, and extreme sports, inspiring millions across Instagram and YouTube.
Fitness Philosophy
Demi believes fitness should be fun, functional, and fearless. Her philosophy blends CrossFit, calisthenics, gymnastics, and mobility work, keeping her workouts both challenging and creative. She promotes a lifestyle built on discipline, movement, and self-belief, encouraging her followers to push past fear and discover their true potential.
“It’s not about being the best; it’s about being better than you were yesterday.” – Demi Bagby
Demi Bagby Workout Routine
Demi’s training routine focuses on strength, agility, and body control, mixing elements of CrossFit, HIIT, gymnastics, and calisthenics.
Sample Weekly Split:
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Day 1: Full-Body Strength (Squats, Deadlifts, Press)
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Day 2: Calisthenics & Gymnastics (Pull-ups, Handstands, Muscle-ups)
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Day 3: High-Intensity Cardio & Core
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Day 4: Mobility & Active Recovery
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Day 5: CrossFit Metcon (AMRAPs, Circuits, Functional Lifts)
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Day 6: Outdoor Training / Surfing / Obstacle Courses
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Day 7: Rest
Her workouts are explosive, creative, and functional, often performed outdoors or with minimal equipment — perfect for fitness enthusiasts who prefer variety and challenge.
Demi Bagby Diet Plan & Nutrition
Demi follows a balanced, high-protein diet focused on energy, recovery, and performance. She eats clean year-round, fueling her workouts with nutrient-dense foods.
Typical Daily Nutrition:
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Breakfast: Oatmeal with peanut butter, protein shake, and berries
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Lunch: Grilled chicken or salmon, quinoa, and vegetables
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Snack: Smoothie or protein bar
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Dinner: Lean beef, rice, avocado, and salad
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Hydration: 3–4 liters of water per day
She emphasizes whole foods, hydration, and recovery over calorie restriction, keeping her energy levels high for intense training sessions.
