Workouts

Demi Jefferys Full Body Workout

Check out Demi Jefferys full body workout below going through exercises, sets and reps with detailed explanations to help you.

Wearing her very own Demi Bralette in Nectar and Signature Full Length Scrunch Leggings in Black. 

Post workout drink Demi has headed to her local Coffee Club to grab one of our Vanilla Berry Protein Smoothie - Made with MN Vanilla Protein.

Workout Instructions

Superset

1A. RDLS

4 sets, 6-8 Reps

Cues

  • Hinging hood back, core engaged
  • Slight bend through the knee 

 

1B. Single Arm DB Row 

4 sets, 8 - 10 reps

Cues

  • Pull Through the elbows 
  • Pull weight into the hip 
  • Squeeze the back 

 

Superset

2A. Handstand Hold 

4 sets, 20 second hold

Cues

  • Spread the fingers 
  • Push up tall through the shoulders 
  • Keep the core engaged 

 

2B.  Knee Raises

4 sets, 10 reps

Cues

  • Knees into chest 
  • Control the movement 
  • Press down on shoulders 

 

Superset

3A.  Air Bike

4 sets, 20 seconds on

Cues

  • As hard as you can like you’re riding a bike and boxing 

 

3B.  Ropes

4 sets, 20 seconds on

Cues

  • Back straight, keep the body still 
  • Use the arms only to move the ropes 

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