Name: Playbook - Ida Jemina - DAY 36 - FULL BODY COMPLEX🔥
Uploaded: 2024-02-13T13:19:04.022Z
Duration: 45 min
Description: DAY 36 - FULL BODY COMPLEX🔥

Wendy

Olivia schmidt

Ai että tää oli super kiva treeni!😍 monipuolinen, mutta tiivis! Rakastin!!!😍🔥💪🏼🍑

Ninni

Yey once again a really great workout🥳🔥

Janita

Sarah

Sofia

Amanda

The last exercise, swing to squat to alternating shoulder press shows me my arms are weak but I kept pushing and got it done!

Alicia Knotts

Fantastic but as usual I barely can write now lol amazzzzing feeling after the work it’s done 💪🏻 🔥

Isa Flores

Leticia Lopez

Pat Hunter

Another amazing workout! Is there a program coming after this one?! Or will this be available to repeat?

Beth Bradburn

Malene Dreyer

Wow that was good one! Enjoyed it very much!

Zdenka

Woot woot!!! Last 5 days and today was an amazing start!

Alex

Oh wow!!! I LOVE complex exercises. That was so great.

Elizabeth

Irina

Martina

Welcome to your final week of the 40 Day Fall Challenge!😍 YESSS I'm so proud of you!! It's time to do a full body COMPLEX workout for our muscles. These exercises are advanced and at this point of the challenge we're capable of utilizing them. This is muscle work and these exercises work multiple muscle groups at the same time! Let's crush this workout!!💪🔥

In this workout one repetition is done when one full complex from start to finish is done. So when you get back to the starting position, a full repetition is done.

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 this amazing strength workout!

- Stand with your feet shoulder-width apart and extend your arms to your sides.
- Move your arms forward using circular motion until you feel a stretch in your triceps.
- Reverse the direction of the circles after 2 circles.

Arm circles

Remember to perform with both sides! Swing your leg up to the side and bring it down behind you across the supporting leg.

Leg Swings

- Perform a squat by pushing your hips back flexing at the knees to come down until you reach parallel.
- Push through your heels extending your legs to come up.
- Raise one leg and reach towards and touch your toe with your opposite hand in the air.
- Repeat a squat and toe touch on the other side.

Squat to Crossbody toe taps

- Lay on the floor facedown with your arms extended.
- Raise your arms and legs simultaneously.
- Engage your back, shoulders and glutes as you go up - squeeze!.
- Come down and perform a push up by using your arms and back to come off the floor until you’re elbows are fully extended.

Superwoman to push up

Warm up

One repetition = One full complex from start to finish. Count a repetition when you get back to the starting position.

- Assume a shoulder-width stance. Hang the weights with a pronated grip. 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 come close to your chest, flip them and perform a shoulder press. Take the erights back to your shoulder level.
- Step backwards with one leg and lower your body until your back knee is just off the floor, maintaining your balance.
-Keep your body upright, head up and hips tilted forwards throughout.
-Push up and return to standing and repeat hang clean and press + rear lunge for the other leg.

COMPLEX 1 - Hang clean and press + Rear lunge

One repetition = One full complex from start to finish. Count a repetition when you get back to the starting position.

- Hinge at the hips leaning forward and 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.

- Squat by pushing your hips back flexing at knees to come down until you reach parallel.
- Push through your heels extending your legs to come up.

-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 stretch in your hamstrings as your hips move backwards. 
- Reverse the motion as you return to the standing position and squeeze your glutes.

COMPLEX 2 - Bent over row + squat + RDL

One repetition = One full complex from start to finish. Count a repetition when you get back to the starting position.

- Step forward with one leg and lower your body until your back knee is just off the floor, maintaining your balance.
- Keep your body upright, head up and hips tilted forwards throughout.
- Keeping your elbows at your sides curl the weight upwards towards your upper chest performing a biceps curl.
- Return the weight to start position.
- Push up and return to standing.

COMPLEX 3 - Lunge with Bicep curl to Lateral raise

One repetition = One full complex from start to finish. Count a repetition when you get back to the starting position.

- Lie down on a mat with a dumbbell on each hand. The palms of your hand will be facing each other.
- With a slight bend on your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.
- Return your arms back to the starting position as you squeeze your chest muscles.
- Perform a triceps extension by keeping your shoulders still and bending your elbows to lower the dumbbells towards your forehead.
- Using your triceps, extend your elbows to return to the starting position.
- Crunch by lifting your shoulders off the floor by engaging your abs.
- Bring your upper back and shoulders back down to the floor.

COMPLEX 4 - Flys to Tricep extension to Ab crunch

One repetition = One full complex from start to finish. Count a repetition when you get back to the starting position.

- Hold 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 swinging the weights up in an arc motion to above your head with arms extended throughout the movement. Hold.
- Squat by pushing your hips back flexing at knees to come down until you reach parallel.
- Push through your heels extending your legs to come up.
- With your arms up return a single dumbbell to your ear level draw-in your navel and press the dumbbells over your head, fully extending your arm.
- Repeat the exercise with the opposite arm.

COMPLEX 5 - Swing to Squat to Alternating shoulder press

DAY 36 - FULL BODY COMPLEX🔥

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🔥

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!

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

Samantha

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

DAY 18 - 500 REP UPPER BODY💪🏼

🍑 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!

Edwin

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🔥

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 🏃🏽‍♀️💨

Brittney

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👌🏼

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 36 - FULL BODY COMPLEX🔥

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