Name: Playbook - Ida Jemina - DAY 17 - 500 REP LEGS AND GLUTES
Uploaded: 2024-02-13T13:19:03.887Z
Duration: 60 min
Description: DAY 17 - 500 REP LEGS AND GLUTES

Wendy

Legs are actually dead for the first time in a long time, workouts are extremely effective feeling a difference! Thank you 🥰💕

Olivia schmidt

Huhhhuh!🙈 Oli kyllä taistelua, vähän sellainen olo koko ajan ettei jaksa, mutta en luovuttanut🤭🤪💪🏼

Mira

Tough one, did everything though. Thanks Ida xx

Edwin

I always love your workouts! This one is great! I do have some knee trouble from surgery and was wondering if there’s an alternative for the single leg squat on one knee? Usually I can adapt but I don’t know what to do here. Thank you!!

Krystal

Amaaaaazing!!! 🥵🥵👏🏻👏🏻🙌🏻🙌🏻🫶🏻🫶🏻

Melissa

Maja

Sarah

Raine Lipscher

Toimii💪🏻pylly jumissa🔥 hyvät liikkeet mitä on kiva tehä.

Sanna Arpiainen

Amanda

Natalie

Alicia Knotts

Ms. Jemina, I am thankful for your killer workouts!!!! Phenomenal 😵😵🥵🥵🥵🥵 Happy Thanksgiving 😊

Leticia Lopez

Amazing but still shaking on the floor 🍑 but this glutes and legs feel awesome after the work it’s done 💪🏻

Isa Flores

Samantha

Favorite so far! It burned so much! Loved it

Izzy Obst

this was a killer workout... 👍👍👍🥵🥵🥵

Rebe

Pat Hunter

2 Fire emojis.. One for each burning thighs of mine 🔥🔥🥵

Brittney

I was really intimidated by the 500 number haha I almost skipped it today but I did it and now I’m doing great! ✅

Naomi

Ruby

Joanna

Wow I owe you an apology 😂😂 I thought this challenge was going to be easy for me because I’m used to lifting heavy. This is kicking my butt. I love it !!!

Zdenka

Terhi

Irina

Katrina

Wow zeros!!! My legs are noodles!!! You really made me work for it! I love it! Especially because I did it!!! Thank you ! 💪🏼💪🏼💪🏼

Alex

Emmelie

I did the donkey kicks with a dumbbell behind my knee. Really pushing myself.

Elizabeth

Madeleine

It was good! A little bit tired today but didn't gave up. 💗

Martina

Today we're literally challenging ourselves with this 500 rep session for legs and glutes! OH YES LOVIE! This muscle workout consists of 7 different exercises and every rep counts☝️ Take rest between sets and perform all prescribed sets and reps with both legs! This will make a total of 500 reps. Let's kick this workout started!

Equipment: Dumbbells

Use #trainwithida and tag me @idajemina on Instagram so I can see you crushing it and will support you!😍👊🏼

Let's get warm before starting the workout! 3 exercises - 2 rounds - 30 seconds per exercise - no rest in between

No rush! We are warming up!

- Perform a squat with a relatively wide stance
- As you come back up push yourself to stand on one leg while curling the other leg's heel to the bottom
- Return to squat position and repeat to the other side

Squat with Heel to Bottom

- Start with your hands and feet on the floor
- Push your hips up with your glutes
- As you come up engage your core

Crab hip trusts

Remember to perform for both sides! Keep up the dynamic pulsing motion!

Runners Lunge

Warm Up

Every curtsy and every squat counts as a rep!

- Start with a wide stance with you toes pointed out
- Come down holding the dumbbells with your arms extended
- Come down until you reach parallel 
- Step back and across your opposite foot 
- Bring your knee down until both knees are at 90 degrees

Curtsy to Sumo Squat

Every Good Morning and every Squat counts a a rep!

- With dumbbells resting on your shoulders and standing in a shoulder width stance hinge at your hips, allow it to travel back while leaning forward, keeping the spine neutral throughout the movement
- Come back up to a standing position
- Lower down to a squat position
- Return to starting position

Good Morning to Squat

Remember to perform all sets and reps with both sides! 

- Hold dumbbells in your hands resting on the shoulders.
- Keep the supporting leg extended to the side while staying on one knee.
- Sit back while maintaining neutral spine, by pushing your hips back.
- Come back up while thrusting your hip by engaging your glutes.
- Repeat to the other side.

Single Leg Kneeling Squat

Remember to perform all sets and reps with both sides!

Alternative: Donkey Kick on your knees on the ground.

- Leaning on a wall, bench, stool or similar with a dumbbell behind your knee
- Bracing your core, begin to lift one leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot up and squeeze at the top.

Leaning Dumbbell Donkey Kick

Remember to perform all sets and reps with both sides!

Alternative: Single leg deadlift

- B-Stance: Place one foot diagonally back and touch the floor with just it's toes for balance.
- With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. 
- Return up and repeat for the prescribed amount of repetitions

B-Stance Romanian Deadlift

- Place the weight across your hips and you can use a band around your legs for extra challenge (optional!).
- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Glute Bridge

You can do this without the weight as well.

- In a wide stance with weights on your hands hanging between the legs
- Lower down to a squat position
- Push yourself explosively up and jump off the ground
- Land softly and with a controlled motion lower down to another squat
- Repeat for the prescribed amount of repetitions

Wide Stance Squat Jumps

DAY 17 - 500 REP LEGS AND GLUTES

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.

DAY 1 - FULL BODY SCULPT

DAY 2 - TABATA + ABS ATTACK🔥

Terri

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 17 - 500 REP LEGS AND GLUTES

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