Wendy

Whoa Baby those clean hangs …. Arm burner!💪🏻💪🏻

Terri

Olivia schmidt

Aivan täydellinen koko kropan treeni, erityisen killeri oli olkapää ja selkäsetit, kun teki kovilla painoilla!🔥💪🏼

Ninni

Great 2023 starter to get back into exercising!

Rashida

Great workout to get back into it after a long weekend 💪

Nanine

Edwin

Maja

Sarah

Jenna

💪🏼💪🏼💕😅
Diamond push up to lag raises!!!

Carrlee

Kädet hapoilla🔥 ja vatsassa tuntuu 💪🏻hyvä treeni ja liikkeet hyvässä järjestyksessä

Sanna Arpiainen

Love this ❤️ feeling every move, muscles in 🔥🔥

Nikola

Natalie

Amanda

Amazing workout as usual 💪🏻 💕 thank you Ida everyday something different to do

Isa Flores

Mirja

Adriana

Samantha

Beth Bradburn

Naomi

Pat Hunter

Brittney

Oh my gosh! It was hard but it was good! Thanks Ida! 💪🔥💪🔥💪🔥❤️❤️❤️❤️🤩🤩🤩🤩

Zdenka

Wow! Your workouts never disappoint! 💪🏼🔥❤️‍🔥

Alex

This is the best full body workout I've ever had!! 💪🏻💪🏻🥵Amazing! Hard, challenging, but we still can make it. I will redo it from time to time!! Please put it in the forever last section🤩🤩 Love you! You are the best😘🥳🥰

Moni

Girl! You know I can't give you anything less than 5 Stars.

Elizabeth

Yeeees 💪🔥 week three started 👍 perfect workout as usual 🥰❤️

Monika

Emmelie

Irina

Had a hard time staying motivated.Feels like this week is going to be super hard and very long. Any motivation tips?

Madeleine

Martina

New week!! Let me begin by saying that I'm so proud of you! Honestly this team is pure gold!!

You are so STRONG! And after today's workout you'll become even stronger!💪 All the muscles are at work today and we have  a variety of killer compound exercises as well as isolated exercises that will develop the whole body! 

Take your on pace with this workout. Today we concentrate on doing the exercises with good form and try to find the mind-muscle connection. There is no rush😊

We will warm up with a great whole body exercise but you can do warm-up sets with bodyweight or small weights before the heavy working sets as well.

Equipment: Dumbbells.

I would love to see your pics today on IG!😍 Use #trainwithida and tag me @idajemina so I will give you a high five!😍

This one warms up the whole body! Perform with moderate pace to get the blood flowing and sweat going before moving on to the working sets!

Warm Up: Burpee with Superwoman and Push Up

Alternating Set: Do the exercises A and B alternately with  a small break in between.

- With a dumbbell in hands leaning towards your chest
- In a wide stance lower down to a squat
- Come back to starting position

Goblet Squat

-Assume a standing position with your feet shoulder width apart and hold the dumbbells on your shoulders. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. 
-Now, reverse the motion as you return to the standing position and squeeze your glutes. 
-Maintain tightness in your core and repeat!

Dumbbell Good Morning

Goblet Squat + Dumbbell Good Morning

Alternating Set: Do the exercises A and B alternately with a small break in between.

1 complete repetition is done when the complete combo is done and you have returned to the starting position

- Assume a shoulder-width stance. Hang the weights with a pronated grip about as wide as shoulder width. 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 comes close to your chest, flip them and perform a shoulder press. 
- Hold the weights up and bring one weight back down, while still holding the other up. Lift the weight back up and repeat with the other side; bring the other arm down and press back up again.
- Take the weights back to the starting position same route as you came.
- Repeat.

Hang, clean and Press to Alternating Press

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W-Raise

Hang, clean and Press to Alt. Press + W-Raise

1 complete repetition is done when the complete combo is done and you have returned to the starting position

- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. 
- While keeping the torso stationary, lift the dumbbells to your side , keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold.
-Extend one arm towards the floor until full extension of your arm while holding the other arm at start position. Once arm is at full extension row it back to start position.
- Alternate arms and do the same motion
- Return to the starting position and repeat

Bent-Over Row with Hold to Alternating Rows

Alternating Set: Do the exercises A and B alternately with just a small break in between.

- You can adjust the reps according to your current level. You got this!

- In a kneeling plank position or alternatively in a high plank position with hands on the floor with index fingers and thumbs touching lower your upper body down and come back up

Diamond Push Up

- Lie on your back with your legs fully extended while holding a weight in your hands extended towards the ceiling
- Lift your legs up towards the ceiling
- Lift your upper back off the floor while reaching to your toes with your hands by engaging your abs
- Return to the starting position

Leg Raise to Toe Toucher

Diamond push up + Single Leg V-Ups with Weight

6 reps per side! 1 repetition = 1 complete repetition with one arm.

This is such an effective exercise in which we combine isometric holds with hammer curls for the biceps.

- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights up half way with a hammer grip and hold
- Now, lift one of the dumbbells to shoulder level and squeeze your bicep. Hold the other dumbbell still.
- Bring the dumbbell all the way down with a controlled motion. Hold the other dumbbell still.
- Lift the dumbbell back up halfway. You have now completed one repetition.
- Repeat the movement with the other side.
- Repeat for the prescribed amount of repetitions.

Robot Curl

- Kneel on a mat and hold dumbbells. Alternatively you can stand up.
- Extend your arms up and hold the dumbbells together.
- While keeping your shoulders as still as possible, bend your elbows to lower the dumbbells behind your head.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times.
- Repeat for the specified number of repetitions.

Kneeling Tricep Extension

Robot Curl + Kneeling Tricep Extension

Core tight lovies, let's go! After this we are done!!

Alternative: Knees on the ground.

-Begin in elbow plank position with arms at 90 degrees and hands in front of your face.
- Place one hand bellow your shoulder and begin to press yourself up
- Return back to the starting position
- Repeat to the other side
-Continue for the prescribed amount of time

Finisher: Rocking Plank Up and Downs

DAY 15 - FULL BODY STRENGTH🏋️‍♀️

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

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 15 - FULL BODY STRENGTH🏋️‍♀️

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