Name: Playbook - Ida Jemina - DAY 37 - 1100 REP HIIT + ABS ATTACK🙌🏼
Uploaded: 2024-02-13T13:19:04.027Z
Duration: 45 min
Description: DAY 37 - 1100 REP HIIT + ABS ATTACK🙌🏼

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

Wendy

Tamara

Wowza felt really good to complete this in full, nice reminder of what my body is capable of doing!! 💕

Olivia schmidt

Wow this was a great one🤩🔥 the sweat is dripping!

Janita

Great long burner, like intro CrossFit sessions, enjoyed it.

Edwin

Raine Lipscher

Sarah

Nicole

Amanda

As usual amazzzing session 💪🏻 🔥 easy but so good ! Thank you Ida cause I keep a nice discipline with this app 💕

Isa Flores

Alicia Knotts

Whew! That was a challenge!!! I decided to do it as a pyramid so I did round 1 10-100 then round 2 100-10! My abs are on fire!!!

Beth Bradburn

O yea 💦🥵💦🥵💦🥵 Extra sweat today 😊

Zdenka

Anni

Ok the 100 second plank nearly killed me 😂😂😂 Great workout !!!

Alex

Taryn

Irina

That was definitely a great workout. I can't believe I was able to plank for 100 seconds twice.

Elizabeth

Emmelie

Good Morning 🔥🥵 Thank you for this! Powerful workout!🔥🤗

Martina

This HIIT workout has been my go-to workout for years! It's simple and gets the body moving. We did this in the Spring Challenge and you absolutely loved it! You lovies are the best and such beasts!! Let’s do this and celebrate how far we have come!!😍💪🏼❤️

HIIT: We will do two rounds in during which the reps increase by every exercise. Start with 10 reps and go all the way up to 100 reps (or sec). Don't take too long breaks between the exercises, only couple of seconds to catch your breath. Let's go! 🔥

Method:
Exercise 1: 10 reps
Exercise 2: 20 reps
Exercise 3: 30 reps
Exercise 4: 40 reps
Exercise 5: 50 reps
Exercise 6: 60 reps
Exercise 7: 70 reps
Exercise 8: 80 reps
Exercise 9: 90 reps
Exercise 10: 100 seconds

2 rounds

After HIIT we will give some extra love for abs. These exercises are super burning👌🏼

Equipment👉🏼
HIIT: Bodyweight and dumbbells
ABS ATTACK: Bodyweight

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

While you warm up your body, remember to warm up your mind as well! WE GOT THIS!

- Step your right foot to the side and touch your toe out wide. As you step one leg out to the side, reach your arms out to the sides and up overhead.
- Step back in and bring your hands down to your sides.
- Repeat to the other side with your left leg  and swing your arms out to overhead.
- Keep alternating stepping out to each side as you raise your arms.

Out and ins

- Start with a narrow stance.
- Push your hips back flexing at the knees to come down until you reach parallel.
- Push through your heels extending your legs to come up and step to your side.
- Perform a squat with a wide stance.
- Come back and perform a narrow squat again and step to the other side doing a wider squat.

Narrow to Wide Squat

- Place your hands in front of you
- Keep your legs as straight as possible
- Walk out to a plank position
- Tap your shoulder with the opposite hand and repeat to the other side as well
- Reverse the motion to return to the initial position

Inchworm to shoulder taps

- Start with your hands and feet on the floor
- Push your hips up as high as possible
- As you come up engage your core
- Keep your arms fully extended throughout the entire exercise

Bodyweight crab hip thrust

Warm up

Method:

Exercise 1: 10 reps
Exercise 2: 20 reps
Exercise 3: 30 reps
Exercise 4: 40 reps
Exercise 5: 50 reps
Exercise 6: 60 reps
Exercise 7: 70 reps
Exercise 8: 80 reps
Exercise 9: 90 reps
Exercise 10: 100 seconds

2 rounds - no rest in between exercises - 90 sec rest between rounds

Alternative: knees on the ground or standing push up leaning to a wall

- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push Up

Each squat counts as rep!

Alternative: Squat (without mini jumps)

- Squat down in a wide stance and jump up
- Bring your feet together and perform two hops
- Repeat

Squat Jumps with Mini Jumps

Take your own pace and a break if needed! That is totally ok! Let's go boo!

Alternative: Upper ab crunches (only upper back lifts up from the ground)

- Lie on your back with your knees bent and heels on the floor
- Engage your abs and lift your upper body up 
- Perform crossbody punches with each arm and lower back down to starting position

Sit Up with Punches

-Bending slightly at the knees and hinging at the hips, pull the weight back between your legs to create momentum. 
-Drive your hips forwards and straighten your back to send the weight up to shoulder height.
- Switch hands on top 
-Let the weight return back between your legs and repeat the move.

Alternating hand swing

Each lunge counts!

- Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. 
- Use the heel of your right foot to push your upper body back to the starting position.
- Repeat with the other leg.

Alternating Lunges

Each rep counts!
- Start in a high plank position 
- Bring one knee toward your elbow
- Return to the initial position and repeat on the opposite side
- Increase speed as you feel comfortable

Mountain climbers

Tip! I like to use my fingers for counting with this one and pop a finger up with every 10 reps.

Alternative: Out and ins like in our warm up

- Hop bringing your hands above your head and land with a wide stance
- Hop and return to the initial position

Jumping jacks

Tip! I like to use my fingers for counting with this one and pop a finger up with every 10 reps.
-Stand with your feet hip-width apart. 
-Lift up your left knee to your chest.
-Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

High Knee Run

Tip! I like to use my fingers for counting with this one and pop a finger up with every 10 reps.
- Run on the spot tapping heels to your bottom and punching the air with your hands

Heel Tap Run with Punches

- 100 sec is such a challenge I know lovie! It's 1 min 40 sec. If you need to put your knees on the ground for a while, it's okay! Try to lift them up when you can again.

- In a low plank position keep your core tight, stay still and crush this!

Alternative: knees on the ground

Plank

1100 Rep HIIT

Let’s get toned midsection with this abs attack! 👊🏼🔥 30 sec each exercise. Take a small break in between the exercises if needed. We have 1 minute break after the whole round.

- Begin lying on your back with your knees bent.
- Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed.
- Reach toward your right knee with your left elbow. When your left hand touches your knee, bring it down toward your hip as you reach toward your left knee with your right elbow.
- Open your legs to the sides and reach through with your hands while keeping your abdominal flexed.

Bicycle abs to reach through

- Lay on a mat or on the floor.
- While keeping a slight bend in the knees lift your legs up engaging your glutes and abductors.
- Extend your hips up pushing through your hips by engaging the glutes.
- Come back down and return to the starting position.

Bent Knee Leg Raise to Hip Up

Wow this is amazingly challenging! Alternative: Knees bent on the ground

30 sec per side

-Begin in a side elbow plank on your right side with straight legs and your feet stacked.
-Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
-Lift your left hand and leg and crunch them towards together.
-Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.

Side Plank with Dip and Crunch

- Sit down with a slight backward lean
- With straight arms, reach to the left side of your legs while crunching your abdomen.
- Come back and immediately reach in between your legs like previously.
- Come back and repeat to the right side.

Side to Middle to Side Reach

- Sit down with a slight backward lean. Keep your legs straight in front of you and raise them off the floor.
- Lift your legs until they are pointing at the ceiling, or as far as you can.
- Come back down, still holding them off the floor and bend your knees pulling them towards your chest.
- Repeat.

Leg raise to Knee Tuck

ABS ATTACK

DAY 37 - 1100 REP HIIT + ABS ATTACK🙌🏼

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!

DAY 37 - 1100 REP HIIT + ABS ATTACK🙌🏼

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