Name: Playbook - Ida Jemina - DAY 4 - TOTAL UPPER BODY ATTACK
Uploaded: 2024-02-13T13:19:03.791Z
Duration: 35 min
Description: DAY 4 - TOTAL UPPER BODY ATTACK

Wendy

Love this program…nice slow burn!🏋️🦵🏼💪🏻💋

Terri

jennie

Lindsay

Superwomans with weights was challenging. Already feel like I have stronger back!

Rashida

Great start back into the challenge 🙏🏼

Nanine

So happy with the wourkouts Ida is the best❤

Sjofn Maria

Took way longer than 35 mins, even with cutting rest!

Edwin

Mira

Loved this workout! Definitely feel the burn.

Brittany Pippen

Sarah

Donna

Seija Ylikotila

Amanda

Melissa

Jacqueline Hernandez Ross

Amazing 😻 as usual ! Still in love with this

Isa Flores

Samantha

Day 4 is complete!  Felt a bit nauseous during the last rounds but it passed and I’ll be back tomorrow!  Another great workout, thank you.😁

Camilla

Casey

Carrlee

Maybe I did this wrong because it took me 57 mins instead of 35! But loved it either way 😄

Beth Bradburn

Rossana Corniel

Automatically go to the next exercise instead of having to press a button because it eats into the work time

Georgie

Michelle

Perfect as usual 👍🔥🔥🔥 I had to postpone almost all of the 1.week workouts because of my work and duties,but now I'm trying to jump back into this challenge again 🥰☺️

Monika

Irina

Samira

I just keep loving every work out 💪❤️

Ruby

Katrina

Pat Hunter

Day 4 didn’t disappoint! All the workouts have been 👌🏼👌🏼👌🏼

Alex

Huippu treeni taas! Pieni miinus siitä, kun aikaa meni reilu 50 min 35 min sijaan 🙂

Johanna

Thanks again, good one. My arms are shaking so badly. Should warm up’s inch worm be 30 sec not 30 reps? Just wondering..

Kirsi

Great!❤️❤️❤️ Live your work outs ❤️❤️❤️

Zdenka

When life feels like... Workout in the morning gives so much more. Have a wonderful day! 🔥💃🏼💗

Martina

Brittney

Nice movement combinations, warming up meterworm was quite a strong start.

Terhi

Day 4 and we are committed!! 😍💪 Well done! Time to give a break for lower body since today we'll do muscle training for upper body. This workout is fun since we will do it as 4 different circuits. Abs are really going to feel it today since we will do them in each circuit.

4 different Upper Body Circuits with different exercises which you will do 4 rounds each.

YOU GOT THIS!!❤️

Equipment: Dumbbells

Let's warm up first! 3 exercises - 2 rounds.

- Stand with a wide stance and reach down to your toes with the opposite hand while keeping your legs straight
- While tapping your toes with one arm let your upper body rotate and reach for the ceiling with the other one
- Alter sides with a swift and steady tempo

Crossbody Toetaps

- Place your hands in front of you
- Keep your legs as straight as possible
- Walk out to a plank position 
- Reverse the motion to return to the initial position

Inchworm

Remember to perform with both sides!

-Stand with feet slightly wider than shoulder-width, toes pointing slightly out. 
-Hold one dumbbell in both hands with straight arms. Pivot on your toes, bend at the waist and twist down to your left until the dumbbell is just outside of your left shin. 
-Stand up, rotating your arms diagonally forward and up, pivoting to your right, until the dumbbell is held high above and outside of your right shoulder Your chest should be up and open throughout. Eyes should follow the dumbbell.

Woodchop

Warm Up

3 exercises - 30 sec work - no rest in between exercises - 4 rounds - 1 minute break between rounds

- Seated or standing up hold dumbbells in each hand on shoulder level with palms towards your face
- Press the weights up towards the ceiling and rotate your palms away from you while you extend your arms
- Bring the weights back down and rotate your palms towards your face again

Arnold Press

- 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

- Lie on your back
- Perform a sit up
- Come back down
- Lift your hips up off the floor
- Repeat

Sit Up to Hip Raise

Circuit 1 - Shoulders, Biceps, Abs

Remember to perform all sets and repetitions with both sides!

- Start with a wide stance with one foot in front of the other
- Place one hand on your knee
- Pull the dumbbell up keeping elbow close to your body
- As you pull up engaging your lat
- Come down with a controlled motion

Supported single arm row

- To challenge yourself even more, take a dumbbell with this exercise
-Start by sitting on the floor, with your knees bent and feet flat on the ground. 
-Then lean back so your upper body is at a 45-degree angle to the floor. 
-Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward. 
-Rotate your arms all the way over to one side, then do the same in the other direction.

Russian twist

-Standing with feet shoulder width apart and dumbbells in each hand.
-Raise dumbbells to the side with a slight bend in elbow and palms facing down. Raise arms to shoulder height.
-Lower hands down
- Raise dumbbells to the front with a slight bend in elbow and palms facing down
- Lower hands down
-Repeat

Lateral and Front Raises

Circuit 2 - Back, Core, Shoulders

- Perform to the other side as well!
- Stand in a shoulder width stance with a dumbbell on one hand
- While keeping your core tight and arm extended downwards lower the dumbbell down by leaning to the side
- Keep the weight close to your leg throughout the exercise

Standing Obliques

-Lying on a training mat with a pair of dumbbells.
-Extend your arms and hold the dumbbells directly in front of your chest in a neutral grip (palms facing towards each other). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the dumbbells towards the sides of your head.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Dumbbell Triceps Extension

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W-Raise

Circuit 3 - Obliques, Triceps, Rear Delts

- Lie on your back with legs fully extended towards the ceiling and a weight in your hands also fully extended towards the ceiling
- Lift your upper back off the floor while reaching to your toes with your hands by engaging your abs

Toe Touchers with Weight

- Hold the dumbbells with your arms slightly bent 
- Come down with a controlled motion
- Bring your hands back together engaging your chest

Flys

Such a killer for the whole back, shoulders and even for some extra glute work!

- Lay on the floor facedown with your arms extended with a weight on your hands
- Raise your arms and legs simultaneously
- Engage your back, shoulders and glutes as you go up - squeeze!

Superwoman with weight

Circuit 4 - Abs, Chest, Back

DAY 4 - TOTAL UPPER BODY 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 🥵🔥

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🔥

DAY 3 - LEGS & GLUTES BUILDER

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!

Olivia schmidt

DAY 6 - AT HOME CARDIO + STRETCHING

Kicked my body into high gear reset…much needed rest before beginning next week!

DAY 4 - TOTAL UPPER BODY ATTACK

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