Name: Playbook - Ida Jemina - DAY 1 - FULL BODY SCULPT
Uploaded: 2024-02-13T13:19:03.773Z
Duration: 35 min
Description: DAY 1 - FULL BODY SCULPT

This workout was so fun, fueling, and rewarding!

Ireland

Getting back in the routine of working out and this was perfect. Such a great workout 🥵🔥

Michelle

It was awesome 🤩 
I need motivation ❤️ I keep coming and going 😓 I hope to stay consistent.

Ruby

Wendy

Hannah

Carmen

Juan

🔥 tällä 40 päivän haasteella on aika jees alottaa uusi vuosi👊🏼👊🏼

Anni

Maureen

A solid 40+ min workout!!  Good for the soul Christmas Eve morning!!🎄🎄🎄🎄

Brittney

Terri

Great full body workout! My body is on 🔥🔥🔥🔥🔥 and I’m sweating like I’m in a sauna!!! Great stuff Ida! I love your workouts!!!

Tamara

Yesenia Speck

Carrlee

Super hyvä ja tehokas nopea treeni ruokatauolle 🔥🍑😘

Ninni

Kaisa Salonen

Lindsay

Amber

Ariana

Amazing workout- Heart Rate was at 180 BPM most of the workout 😮‍💨

Melissa

Rashida

Sheena

Juan Carlos

Love it very hard but I like sets so I can focus on the reps then seconds

Taylor Larry

Good to be back at it 💪🏼💪🏼💪🏼

Loved this first work out! Motivated to get heavier dumbbells!

Nanine

Shae

Love love this type of workout. Give it a try! You will love it!

Jacquelyn

Sjofn Maria

Zariela

First it felt easy but at the end the sweat was dripping🤩

Janita

Izabelle

Am back with you Ida, looking to get fit for the summer. Going to try to keep to the 40-day challenge training schedule and train 6 mornings a week, wish me luck! Ed xx

Edwin

Jennifer Prescod

A great workout makes me feel great! It’s as simple as that. Thank you.

Albina

Sarah

Mirela

I love the 40 day fall challenge so I'm doing it again 😍🔥💪

Emmelie

Fantastic for a morning workout to wake up!! 🔥

Ines

Babel

Legs are so shaky I can barely walk!!! Loved it

Shelbi

Jacqueline Hernandez Ross

Pat Hunter

Welcome the the 40 Day Fall Challenge lovie! I’m so excited you are here and so happy to start this amazing journey with you!😍

We will get more fit, healthy and energized together and our performance will develop so much through these 40 days!

You will get a new workout schedule every week and that's why this challenge is so exciting!😍 This challenge utilizes variety of training methods to give the body many types of exercises. Some workouts are shorter, some longer, some for muscle work and some for shredding. The challenge progresses week by week and the training volume increases during these 40 days.

Share your workout pics using the hashtag #trainwithida throughout the challenge in IG Stories and IG Feed or in our FB community support group. Remember to tag @idajemina so I can see you crushing it!😍 

FULL BODY SCULPT with dumbbells:

We'll do amazing compound and combo movements today!😍 We'll do 30 sec each exercise and take a 30 sec break after every exercise. At the beginning of the workout the 30 sec break may feel long, but towards the end it will go in a blink of an eye😄 LET'S GO!!

Let's start with the warm up and move on to the workout after we get the blood flowing! Do total of 2 warm up rounds.

-Stand with your feet shoulder width apart.
-Squat down until your thighs are parallel to floor.
-Stand up and extend your arms overhead in one motion.
-Bend your arms, return to start position.

Squat to Press

-Lower your hands down between your legs
-Keep your hands straight
-Extend your arms overhead in one motion
-Return to start position

Reach Down and Up

- Step back to down to a rear lunge position with one leg
- Come back up, lifting your supporting leg to in front you in one movement 
- Switch legs and repeat

Alternating Rear Lunge to Knee Up

Warm up with bodyweight

-Start with holding dumbbells in front of you between your legs.
-Bending slightly at the knees but hingeing mainly at the hips, grasp the dumbbells and pull it back between your legs to create momentum. 
-Drive your hips forwards and straighten your back to send the dumbbells up above your head.
-Squat down while holding dumbbells up.
-Repeat.

Swing to Squat

-Get into the kneeling position holding a dumbbells with both hands on your shoulders.
-Lunge the right leg backward and sink down into a kneeling position.
-Bring the left leg down.
-Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall.

Kneel Down Stand Up

- Assume a shoulder-width stance. Hang the weights with a pronated grip. Point the elbows out to sides. This will be your starting position.
- Begin to pull the weights keeping them close to your body. Shrug your shoulders and use the momentum from your movement to pull the weights as high as possible.
-Once the weights come close to your chest, flip them and perform a shoulder press.
-While holding the weights up above your head, perform a rear lunge stepping back with one leg.
-When you stand up, take the weights back to the starting position same route as you came.
- Repeat press, and rear lunge to the other side.

Hang Clean and Press with Rear Lunge

- Hold a dumbbell with both arms extended  over your head and stand straight
- Simultaneously lift your leg straight forward while keeping it extended throughout the motion and lower the weight with your hands toward the raising leg
- Bring the leg back down and the weight back up
- Perform with the other leg

Frankenstein Kicks

-Hold the dumbbells and draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked.
-Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
-Return to the standing position.
-Use your side shoulders to lift the dumbbells up. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position.
-Repeat curtsy + upright row to the other side

Curtsy to Upright Row

-Grasp dumbbells with both hands and hold overhead at arm's length.
- Keeping your upper arms close to your head, lower the weights behind your head until your forearms touch your biceps and bring the weights back up.
-Lower into a squat holding the weights next to your shoulders. When the hips are below the knees in the squat, push to stand up and at the same time press the dumbbells overhead by straightening the arms.
-Repeat by performing triceps extension.

Tricep Extension to Squat and Press

- Hold dumbbells in both hands
- Start with a very wide stance and perform a side lunge to one side, stay low
- Curl the weight upwards towards your upper chest. Return to start position.
- Switch sides to perform a side lunge to the other side and perform the bicep curl
- Stay low throughout the exercise

Side to Side Lunge with Bicep Curl

- Stand in a shoulder width stance with a dumbbell on your hands above your head
- While keeping your core tight, lower the dumbbell by leaning to the side
- Simultaneously lift the same side leg up 
- Come back and repeat to the other side

Standing Oblique Crunch

- Hold the dumbbells and draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked.
- Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
- Return to the standing position and squat down.
- Come up and push the dumbbells up performing an overhead press
- Repeat to the other side

Curtsy, Squat, Press

- In a wide stance holding one dumbbell with both hands, step down to a side lunge position. 
- Press the dumbbell to in front of you and back.
- Come up and perform to the other side.
- Keep your spine neutral and core tight throughout the exercise.

Side Lunge to Front Press

-Start with holding dumbbells in front of you between your legs.
-Bending slightly at the knees but hingeing mainly at the hips, grasp the dumbbells and pull it back between your legs to create momentum. 
-Drive your hips forwards and straighten your back to send the kettlebell up above your head.
-Squat down while holding dumbbells up.
-Repeat.

-Hold dumbbells and draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked.
-Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
-Slowly return to the standing curtsy position
-Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.

DAY 1 - FULL BODY SCULPT

Amanda

DAY 2 - TABATA + ABS ATTACK🔥

DAY 3 - LEGS & GLUTES BUILDER

Love this program…nice slow burn!🏋️🦵🏼💪🏻💋

DAY 4 - TOTAL UPPER BODY ATTACK

Those side leg raises are hard. Loved that workout!

Quick and effective.  I’ll definitely feel this later.

DAY 5 - 20 MIN BOOTY PUMP🍑

Great training to start my one month break ❤️🙈

Dinara

Wow…great follow along…just the right amount of intensity for a great heart pump!

Olivia schmidt

DAY 6 - AT HOME CARDIO + STRETCHING

Kicked my body into high gear reset…much needed rest before beginning next week!

DAY 1 - FULL BODY SCULPT

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