Name: Playbook - Ida Jemina - DAY 24 - GLUTES AND LEGS AMRAP
Uploaded: 2024-02-13T13:19:03.951Z
Duration: 40 min
Description: DAY 24 - GLUTES AND LEGS AMRAP

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

Wendy

Olivia schmidt

Booom kintut sai kyytiä!👊🏼🔥💪🏼🍑

Ninni

Mirja

This was a slow and controlled work out for me and I loved it 🍑

Nanine

Wow! I am dripping sweat! 🏋️‍♀️

Sarah

👏🏻👏🏻👏🏻👏🏻🔥🔥🔥🔥

Maja

Most of the rounds I was able to do 3 sets. Yayyy

Brittney

It seems easy but OMG I was counting the last seconds 🥵 🔥 such a way to make that peach perfect shape 🍑 I’m sweating like wooow and I feel those flutes way to much better like steely lol thank you Ida ✨

Isa Flores

Pat Hunter

OMG I was already tired since the 3rd AMRAP, but I did it... awesome workout 🔥🔥🔥🥵🥵🥵🍑🍑🍑

Rebe

My day 1 so i went for slightly lighter weights. I love AMRAP’s!!!! ♥️

Katrina

Crushed both workouts and now I’m all caught up!!! Who hooo!!! 🥳🥳🥳🎉🎉🎉🔥🔥🔥 This one really hurt 🤣

Alex

Thank you for perfect workout 🥰💪🔥👍👍👍

Monika

I loved this workout, I need lots of work on my butt and legs 😄😅

Emmelie

Irina

I was dripping sweat. That was a tough workout

Elizabeth

Can I just say🔥🔥💦💦 What a fresh feeling!😅🙌🏼💪🏼

Martina

Muscle work made next level!💪 Take your dumbbells lovie! Do you remember our upper body AMRAP? Time for lower body! This is an amazingly effective method to get everything out of this session. AMRAP means As Many Rounds As Possible and that's exactly what we'll do today. We have 6 different AMRAPs for glutes and legs.

- 6 different 5 minute long AMRAPs consisting of 2 exercises each. Take a break between different AMRAPs.
- Every AMRAP has 2 exercises which we alternate
- Goal: You have 5 minutes to complete as many sets as you can until the time is up

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 videos and pictures so much team!!!😍🙌

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

Let's get warm before moving on to the working sets!

- Start with your hands and feet on the floor
- Push your hips up with your glutes
- As you come up engage your core
- Open your knees by engaging your abductors
- Bring your knees back and return to the starting position
- Keep your arms fully extended throughout the entire exercise

Crab Hip Thrust with Abduction

- With a wide stance squat down to a low squat position while placing both elbows to rest on the insides of the knees
- Tilt forward by extending the knees and allowing the hips to travel up but keep the upper body low
- Keep the elbows near to the knees and feel the stretch in your hamstrings
- Return back to the low squat position
- Return to the starting position

Squat to Frog Squat

- Start with a band underneath your legs
- Flex at the knees pushing your hips back to come down
- Raise your leg laterally engaging your abductors and glutes

Squat to Abduction

Warm Up

- 2 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.

Remember to perform both sides 10 reps!

- Hold dumbbells in both hands
- Step back to down to a rear lunge position with one leg
- Pulsate by coming up and inch and back down
- Kick back with the leg that is behind you
- Repeat

Reverse Lunge Pulses with Kickback

Each rep counts as a rep!

- Start with a very wide stance and perform a side lunge to one side
- Stay low and switch sides to perform a side lunge to the other side
- Stay low throughout the exercise

Low Side to Side Squat

AMRAP 1

One rep is done when you have performed Squat, RDL and Calf Raise.

Squat to RDL with Calf Raise

- Place the weights just above your pubic bone, you can use a yoga mat or similar as a pad if needed.
- Place a band between your thighs.
- 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

AMRAP 2

Note! There are 15 reps in Glute Bridge Holds with Abductions. For the extra burn lovie😘

- 2 exercises
- 10 and 15 reps
- 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.

You can go heavy with this one!

-  With weights in both hands in a wide stance
- Squat down and rock the weights slightly back between your legs
- Come up and bring your hip forward while simultaneously swinging the weights up in an arc motion to almost shoulder height with arms extended throughout the movement
- Bring the weights down with a controlled motion as you simultaneously squat back down

Standing Hip Thrust

-Lay down on back with band around your legs just above the knee.
-Place feet on ground shoulder width part and raise hips off ground so wight is on upper back. 
-Press knees away from each other so there is resistance on bands. 
-Then bring knees towards each other. 
-Repeat movement.

Glute Bridge Holds with Abductions

AMRAP 3

Each lunge counts as a rep.

- In a wide stance and dumbbells in each hand step down to a side lunge position
- Push your hips back lowering down 
- Keep your spine neutral and core tight throughout the exercise
- Repeat to the other side

Alternating Lateral Lunge

10 reps per side. Alternatively you can do this with a miniband.

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral. with a band around an ankle and the other foot.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot directly toward the ceiling and squeeze at the top.

Dumbbell Donkey Kick

AMRAP 4

- 2 exercises
- 8 and 10 reps
- 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.

One rep is done when you have performed the whole move: reverse lunge and curtsy.  8 reps per side.

Reverse Curtsy Stand

10 reps per side. Alternatively you can do this with a miniband.

- Place your hands as knees on the floor and a band between your legs
- Keep a neutral back and a tight core
- Raise your leg to your side engaging your abductor and glute

Dumbbell Abduction

AMRAP 5

-10 reps per side.

- 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.
- Glutes and hammies are working
- Come back up
- Maintain a tight core and a neutral spine throughout the movement

Split Stance Romanian Deadlift

- Start with a shoulder-width stance
- Raise your heels off the floor
- Engage your calf's as you come up

DB Standing Calf Raise

AMRAP 6

DAY 24 - GLUTES AND LEGS 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🔥

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 24 - GLUTES AND LEGS AMRAP

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