Name: Playbook - Ida Jemina - DAY 11 - Upper Body AMRAP💪
Uploaded: 2024-02-13T13:19:03.834Z
Duration: 25 min
Description: DAY 11 - Upper Body AMRAP💪

Wendy

Terri

Olivia schmidt

Lindsay

Rashida

Love a good arm pump! This was surprisingly hard towards the end those last few reps 🥵 but that’s what you want 💪

Nanine

Sjofn Maria

Edwin

That last set almost killed me. Loved it! 💪🏼

Sarah

Burn!!! Oh my, I can't lift my arms tomorrow! 😂

Henna

Curl to Arnold press.... killer!!!🥵🥵 piston rows... my favorite!💪

Leticia Lopez

that was tough but much needed for my arms!

Alicia Knotts

Amazing but my arms still shaking lol 🥴 thank you Ida for this awesome way to move the whole body 💪🏻 only you can make it so easy 💕

Isa Flores

Samantha

Pat Hunter

Quick and tough if you add the weight I like it!

Naomi

I was able to use do 3 sets in this workout during the 5m interval 🤗

Brittney

Love it ❤️🥰👍👍👍 My muscles are shaking 🔥 thank you for perfect workout 🥰

Monika

Really pushed to complete each AMRAP with 5-10lb weights. Thought it was easy at first but the next amrap’s became so hard! My arms are loving it though! ♥️

Katrina

Awesome training and movement combinations again! It is really a pleasure to do so well planned training sets.

Terhi

Elizabeth

For a newbie like me it would have helped if the clock would ring after the 5 min and it felt like i had to hurry up to get as many done as possible. But for some who already have trained for a while and have the moves under control this is probably great😊 I will be better next time👍🏼

Madeleine

Martina

It's upper body day baby!💪 Muscle work so take your dumbbells! AMRAP is an amazingly effective method to get everything out of this session! It means As Many Rounds As Possible and that's exactly what we'll do today. We have 4 different AMRAPs for the upper body muscles each consisting of three different exercises.

- 3 exercises
- 10 reps per exercise (per side)
- 5 minutes to complete as many sets as you can until the time is up
- 4 different 5 minute long AMRAPs consisting of 3 exercises each. Take a break between different AMRAPs.

Equipment: Dumbbells and miniband

This is a great challenge since it's up to us to squeeze everything out of these effective 5 minute rounds and put those targeted muscles to work. Challenge yourself and try to complete as many sets in each round as you can. Always remember good form!

You can use the custom timer in the app or use any other timer of your choice. Click "start now" and then find the timer icon on the right top corner on the main view of this workout to access custom timer. Set the timer for 5 minutes.

I love your workout pics lovies! Keep them coming using hashtag #trainwithida and tag me @idajemina 💕

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.

-Total of 10 reps
- Reach your arms up towards the sky
- Start rotating your arms and upper body to the side and down in a circular motion. Come back up through the other side.
- Stand still while moving your upper body.
- Repeat.

Ferris Wheel

- Standing with feet shoulder width apart and dumbbells in each hand.
- Curl the weights up to shoulder height.
- Press the weights up until arms are extended.
- Perform a triceps extension by lowering the weights down towards the back of your head.
- Bring the weights back up, lower them to shoulder height and curl them down to starting position.

Curl Press to Extension

- Lie on the floor face down and body straight with your toes and knees on the floor and hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor.
- Press your upper body back up to the starting position and squeeze your chest.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Kneeling Push up

- Hinge at the hips leaning forward.
- Keep your back in a neutral position.
- Pull the dumbbells up keeping your elbows close to your body.
- Engage your back as you come up.

Bent over row

Warm Up

- 3 exercises
- 10 reps per exercise
- 5 minutes to complete as many sets as you can until the time is up
- Take 1-2 min break after you have completed the 5 min AMRAP and move on to the next one.

- Hold dumbbells in both hands.
- Bring dumbbells up above your head.
- Perform shoulder press by bringing the weight down to about shoulder level and 
pushing it towards ceiling to the starting position.
- Repeat to the other side.
- Perform desire rep count.

Alternating Shoulder Press

- Hinge at the hips leaning forward.
- Keep your back in a neutral position.
- Pull the dumbbells up keeping your elbows close to your body with alternating arms and constant motion.
- Engage your back as you come up.

Piston Rows

-Lay down on your back with your legs bent and your arms behind your head.
- Exhale, as you contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
- Focus on pulling yourself together. Only your butt should remain on the floor. 
- Inhale, as you return to the floor under control.

Ab Crunch

AMRAP 1

- Lie on the floor facedown with your arms extended and band around your wrists
- Raise your arms and legs
- Engage your glutes as you go up
- Hold and squeeze your arms apart from each other by engaging your lats
- Bring your arms back closer together
- Return to the starting position

Superwoman with Banded Lat Pulls

- Take weights and lie down on your back
- Press the weights together throughout the motion.
- Keeping the weights pressed firmly together push the weights up
- Bring the weights back down in a controlled manner
- Repeat for the prescribed amount of repetitions

Svend Press

Each tuck counts as rep!

- Lie down on your back, spread your arms to your sides for support and keep your chin tucked
- Tuck your knees towards your right shoulder by engaging the abs and obliques
- Bring the legs back to the starting position
- Repeat to the other side

Laying Twisting Knee Raises

AMRAP 2

- With dumbbells in hand lean forward by hingeing from your hips
- Keep your spine neutral and core tight
- Bring the dumbbells out to your sides in a wide arc allowing your elbows to bend.
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Rear Delt Row

One rep is done when you have performed the whole combo.

- With dumbbells in each hand perform a curl by engaging the bicep muscles
- When the weights are at shoulder level perform an overhead press to lift the weights up towards the ceiling and turning the dumbbells 180 degrees simultaneously
- Reverse the motion and return to the starting position

Curl to Arnold Press

- Raise both dumbbells to shoulder level with a wide arc motion and with a slight bend at the elbow 
- Keep your chest high
- Bring the weights back down with a controlled motion

Lateral Raise

AMRAP 3

- Lie down on the ground with a dumbbell in each hand.
- Lift the dumbbells one at a time so that you can hold them straight in front of you.
- Rotate your wrists forward so that the palms of your hands are facing away from you.
-

as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.

Alternating Chest Press

- Lean forward with a neutral spine keeping the core tight
- Hold the weights together to achieve a narrow neutral grip
- Pull the weights up towards your belly
- Squeeze your shoulder blades together at the top and lower the weights back down with a controlled motion

Narrow Row

One rep is done when you have performed the whole combo.

- Perform an overhead press to lift the weights up towards the ceiling
- When the arms are extended, lower the weights down behind your head (keep the elbows pointing to the ceiling, only the forearms are moving)
- Reverse the motion and return to the starting position

Extension to Press

AMRAP 4

DAY 11 - Upper Body AMRAP💪

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

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!

Jacquelyn

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!

DAY 6 - AT HOME CARDIO + STRETCHING

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

DAY 11 - Upper Body AMRAP💪

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