Name: Playbook - Ida Jemina - DAY 18 - 500 REP UPPER BODY💪🏼
Uploaded: 2024-02-13T13:19:03.892Z
Duration: 60 min
Description: DAY 18 - 500 REP UPPER BODY💪🏼

Wendy

Terri

Olivia schmidt

What a great workout 👏🏼 finished strong! 💪

Nanine

Mira

Edwin

Maja

My arms were shaking during those cross body crunches. 💪🏼

Sarah

Henna

Amanda

Alicia Knotts

Leticia Lopez

Samantha

The whole body body still shaking lol abs arms everything but is an amazing feeling 💕💪🏻😍

Isa Flores

Love these new exercises❤️🔥🙌🤩

Pat Hunter

Brittney

Hey Ida! 
I don‘t know why, but I can‘t do push ups.. I never did and I still struggle so much to do them an I don‘t come very down and 5 is the maxiumum. It’ a bit frustrating because all the rest works so good.. but I then did other exercises a bit more to reach the 500 reps. Love your workouts! Feeling the muscles burning again! Thank you!! 🤗🤗

Samira

Back in track! Really good feeling. Thanks a lot!🔥💖 Ps. 2 exercise in the same day.

Martina

👍💪🥰 wow,I'm feeling so sore,but so happy after this workout.Your workout was perfect as usual and I'm so happy to be a part of this challenge ❤️❤️❤️

Monika

Irina

Zdenka

Stacey

Alex

Shaky arms and abs on fire 🔥 just how it should be 😁🤩

Emmelie

I thought my arms were gonna pop from the pump. I wanted to cry, I'm definitely adding this to my favorite workouts.

Elizabeth

Is it okay that i don’t take 1 minute break between?

Madeleine

Yesss this time we'll do muscle training for upper body - 500 reps to go and you're going to smash them!!😍💪🏼 Don't even think you can't - YOU CAN!  Let's get that pump on and enjoy these killer exercises!

9 different exercises - total of 500 repetitions

Equipment: Dumbbells

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

- Start in a reverse plank position, making sure your arms and legs are fully extended
- Bring your knee towards your chest
- Repeat on the opposite side
- As you bring your knee up engage your core

Reverse Plank Marches

- Start in high plank position
- Keeping your core tight reach as far as you can to one side
- Repeat on the opposite side
- Make sure your spine stays in a neutral position

Plank with Side Arm Taps

- In a high plank position push back you hips while keeping the arms extended
- Go as back as you comfortably can while allowing the knees to bend
- Return to the starting position

Chameleon to plank

Warm Up

Remember to perform all sets and reps with both sides!

- While kneeling, hold a dumbbell in your hand on shoulder level with palm towards your face.
- Press the weight up towards the ceiling and rotate your palm away from you while you extend your arm.
- Bring the weight back down and rotate your palm towards your face again.

Kneeling Single Arm Arnold Press

Each lift counts as rep!

- Lift the weights laterally by engaging the deltoid muscles to shoulder height
- Bring the weights back down
- Lift the weights in an arc motion to to your front by engaging to shoulder height
- Repeat for prescribed amount of repetitions

Lateral Raise to Front

Don't let the weights come down until the whole set is done!

- With weights in hands lean forward with a neutral spine and tight core
- Lift the weights up in an arc motion allowing your elbows to bend as you go up
- Lower the weights halfway down and then lift up again
- Don't let the weights come down until the whole set is done

Partial Repetition Rear Delt Row

Such a killer for the whole back and even for some extra glute work! One repetition = each time you perform a pulldown!

- Lay on the floor facedown with your arms extended
- Raise your arms and legs
- Engage your glutes as you go up
- Hold this position throughout the exercise
- Bring your arms down towards your waist

Superwoman Holds with Pulldowns

Each bent over row counts as rep!

- Hinge at the hips and lean forward
- Perform a row by pulling the weights towards your sides
- Bring the weights back down and pull your torso up to an upright standing position
- Maintain a neutral spine and keep the core tight throughout the exercise

Bent over row and up

Every rep counts. 8 curls + 8 hammers = total of 16 reps per set

- Curl the weights up by engaging the biceps while turning your palms towards your shoulders
- Bring the weights back down with a controlled motion
- Curl the weights up while maintaining a hammer grip throughout the motion
- Bring the weights back down

Bicep Curl to Hammer

This tough exercise works your chest, shoulders and triceps at the same time! You can keep the kneew on the ground or lift them up to make this exercise tougher.

- In a kneeling plank position or alternatively in a high plank position with hands on the floor slightly wider than shoulder width
- Lower down by allowing your elbows to bend
- Stop the motion 1/2 inch from the floor - don't go all the way down
- Hold and count to three
- Push yourself back up by engaging the chest, shoulder and triceps muscles

Push Up with Hold Bottom

Each crunch and each V-Up counts as a rep = 5 Full Body Crunches + 5 V-Ups = 10 repetitions!

-First lay down on your back with your legs straight and your arms outstretched behind your head on a mat
-Bent the knees and toes off the mat. Contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
-Hug your knees, focus on pulling yourself together. Only your butt should remain on the floor. 
-Return to the floor under control. Torso and legs should return simultaneously.
- Simultaneously bring your arms and legs up towards the ceiling
- While keeping your arms and legs fully extended throughout the exercise tap your legs with your hands on the top
- Return to starting position

Full Body Crunch to V-Up

Each crunch counts as repetition! Take pauses if needed. This is a tough one but it's the last exercise today! Let's go!!

Alternative: Bicycle abs

- In a high plank position perform a crossbody crunch by tucking your knee towards the opposite elbow
- Repeat for the other side

Plank Crossbody Crunches

DAY 18 - 500 REP UPPER BODY💪🏼

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!

Shelbi

DAY 7 - CHILL DAY!

Olena

Dania

DAY 8 - REAL TIME PYRAMID WORKOUT -  MUSCLES & CONDITIONING

Tamara

DAY 9 - BODYWEIGHT HIIT!!🔥🔥 +  ADVANCED ABS

🤸🏼‍♀️🔥🔥huhhuh, olipa hyvä treeni!

Anni

DAY 10 - LEGS INNER THIGH EMPHASIS

DAY 11 - Upper Body AMRAP💪

Lindsay

DAY 12 - AWAKEN YOUR GLUTES! BOOTY WORKOUT!🍑

Forgot how much loved running a 5K!🦵🏼🦵🏼🦵🏼🔥

DAY 13 - 5K Cardio (or Cardio at Home) + Stretching

Going to the craft store to get some morning steps in🥰

Loving this challenge so far ❤️ great mix of workouts and can’t wait to see what’s next

Natalie

DAY 14 - REST DAY

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

DAY 15 - FULL BODY STRENGTH🏋️‍♀️

Darielle

DAY 16 - LADDER HIIT  + ABS ATTACK - REAL TIME WORKOUT!

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

DAY 17 - 500 REP LEGS AND GLUTES

🍑 pump✅ flexers feel good and strong today 🙂

DAY 19 - TOTAL GLUTES‼️

Doggy loves are the best, mine always thinks we’re playing when I do the plank inchworms 😂💕

DAY 20 - CARDIO AT HOME + STRETCHING - REAL TIME WORKOUT!

DAY 21 - REST LOVIE ❤️

I loved this workout so much the first time, I just had to do it again. Great full body workout.

Holy smokes. This was intense. I will totally feel this one tomorrow. Great mix of strength and cardio.

DAY 22 - FULL BODY SCULPT ADVANCED🔥

Ninni

DAY 23 - TABATA + ABS - REAL TIME WORKOUT

Haha I can’t even type by the look of my last message!! The last AMRAP was hard!! 
My legs are toast!! 
😊🔥

DAY 24 - GLUTES AND LEGS AMRAP

Jello arms and shoulders.  Awesome arm workout!

Day 25 - SCULPTED SHOULDERS & ARMS + 5 min HIIT

DAY 26 - BOOTY AND BACK!🍑

DAY 27 - PYRAMID INTERVAL + COOL DOWN STRETCHING 🏃🏽‍♀️💨

Rest day! 💪💪Much needed, why do I always feel sore on your rest day? 😬

DAY 28 - CHILL OUT

DAY 29 - PYRAMID ADVANCED - Real Time Workout

Side lung and kick was my fav today ✅🙂

DAY 30 - HIIT and OBLIQUES ATTACK🔥 Real Time Workout!

DAY 31 - BOOTY GROW AND LEGSSS

The last round of the finisher… 🥵😅

Perfect whole body workout. Just What I Needed.

Awesome circuit….living the challenge even though missed days due to thanksgiving but great first day back at it!!!!

DAY 32 - UPPER BODY BLASTER

DAY 33 - BOOTY BAND BURNNNN🍑🔥

❤️‍🔥🥵 ei näitä jaksais kyllä tehä koskaan täysillä loppuun asti ilman sun tsemppejä, kiitos

“Can’t touch this” fun song especially when doing abs

DAY 34 - WONDERFUL CARDIO AND STRETCHING - Real Time!

DAY 35 - CHILL OUT DAY👌🏼

DAY 36 - FULL BODY COMPLEX🔥

I love this style! The ones where you crank the music, pull up your leggings, tighten up the bun and get to work!!!
🙌😅

DAY 37 - 1100 REP HIIT + ABS ATTACK🙌🏼

That felt really good, body is finally feeling strong 💕

DAY 38 - LOWER BODY STRENGTH + BAND BURNOUT

DAY 39 - UPPER BODY TABATA STYLE 🤩 - REAL TIME WORKOUT

Huhhuh taas niin ylpee itestäni, että jaksoin alusta loppuun sun tahdissa 💪🏼💯

Wow, that cardio was amazing!👌🏻💪🏻❤️

DAY 18 - 500 REP UPPER BODY💪🏼

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