Name: Playbook - Ida Jemina - DAY 5 - 20 MIN BOOTY PUMP🍑
Uploaded: 2022-11-13T17:38:34.342Z
Duration: 20 min
Description: DAY 5 - 20 MIN BOOTY PUMP🍑

Amnah

Edwin

Melissa

Maja

Babel

Rossana Corniel

Donna

Maria Maurapostolou

Awesome workout Ida!  Love the short but effective workouts!  My yoga app was not working so I said I haven’t worked out with you in ages!  Thank you for a fun workout! 💕✌🏽

Ps.  Where do you find the wider workout mats as seen in this video please?  Are they quite thick?  Thank you!! 💕

Camilla

Ihana treeni, harmi vaan että mun kuminauha meni poikki kesken treenin😭

rosa

Leticia Lopez

Jacqueline Hernandez Ross

Such a burn 🔥 as usual amazzzing session!! Thank you Ida for share this incredible exercises 💕

Isa Flores

Quick and effective workout. Felt the burn.

Samantha

Carrlee

Beth Bradburn

Pat Hunter

Almost done with week one and feeling great!

Izul

Videot tökkivat pahasti ja jumittuivat, häiritsi treeniä

Erika

Ruby Salinas

Georgie

Perfect start into my day 💪🔥 thank you 🥰🥰🥰

Monika

Brittney

Kirsi

Alex

Getting better, legs still sore from day 1 though.  Perhaps im doing something wrong, but is there a way to run a set straight through with out having to touch my tablet every 30 seconds with my sweaty fingers?

Mark

Sarah Smith

👏!!Its been a while but Im ready to come back- 🔥

Daisy

Caught up with the sched, i hope you don’t mind? 😁 I’m loving all your circuits!!! ♥️🔥

Katrina

Oh my god it buurns! The side leg rise was the absolute worst 🤯😂

Madeleine

Martina

Eira

Nämä treenit piristää niin paljon! Kiitos🙏🏼❤️ en ole viimeaikoina merkannut treenejä tehdyksi vaikka olen alkanut tekemään booty build home ohjelmaa uudestaan, eli kokoajan olen tehnyt treenejä viime huhtikuusta asti, aina kolme jalkapäivää viikossa ja ainaki kerran yläkroppaa😂 peppu on kasvanut tosi paljon👏🏼 ja uusia treenejä on aina ihana saada! Varsinkin real time legs/glute treenit on ihan lemppareita😊 Olen niin kiitollinen näistä treeneistä❤️

Mira

Good job lovie! Ready to work that booty!🍑 Take a miniband and let's get to work! This session only takes 20 minutes which is so nice, puts your muscles to work and makes you sweat! Remember to really squeeze. This is important!

Method: 30 sec work - take a short 15 sec break between exercises to have time to move to the next exercise - 1 minute break between rounds - 3 rounds total.

Equipment: Miniband

Let's go team!!🙌

Method: 30 sec work - take a short 15 sec break between exercises to have time to move to the next exercise - 1 minute break between rounds - 3 rounds total.

Put a band around your thighs. Stay low all the time, bend your knees and step side to side.

Side Step Low Squat

Now we are talking! This burns! Put a band around your thighs, take a wide stance and perform pulsing squats staying low all the time.

Pulsing Squat

Remember to perform 30 sec with both sides! 

Put a band around your thighs.
Perform a donkey kick at first and then kickback straightening your leg.
Keep alternating these exercises until you reach 30 seconds.
Do the same thing to the other side.

Donkey Kick to Kickback (30 sec with both sides)

Remember to perform 30 sec with both sides! This exercise is tough even without the band. If you want extra challenge put the band around your thighs.

Side Lying Leg Raises (30 sec with both sides)

Put the band around your thighs and lay down knees bent. First we do a normal glute bridge and then the same thing with a hop. This explosive movement effectively recruits the muscles. Keep alternating these two exercises until you reach 30 seconds.

Glute Bridge to Glute Bridge Hops

Band around your thighs take wide steps staying low all the time. Move back and forth. Keep your back flat but stick your booty out! This is an important tip for those glute gains.

Monster Walk

20 Min Booty Pump

DAY 5 - 20 MIN BOOTY PUMP🍑

Ariana

Amazing workout- Heart Rate was at 180 BPM most of the workout 😮‍💨

Rashida

DAY 1 - FULL BODY SCULPT

Excellent cardio with abs Tabata! Really sweating!

DAY 2 - TABATA + ABS ATTACK🔥

Really seeing the results after these exercises!

Shae

DAY 3 - LEGS & GLUTES BUILDER

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

Great start back into the challenge 🙏🏼

Nanine

So happy with the wourkouts Ida is the best❤

Sjofn Maria

DAY 4 - TOTAL UPPER BODY ATTACK

Got the heart rate up and feeling the leg work!

Jessica

Did the cardio at home from last week, all caught up now and ready for week 3. Got drunk on Thursday which nearly put me back!!!

DAY 6 - AT HOME CARDIO + STRETCHING

Shelbi

Amanda

DAY 7 - CHILL DAY!

I definitely love the different sets of exercises to keep me challenged and motivated!

Great strength workout while keeping that heart up and getting sweaty! Thank you 🙏

The video kept glitching and taking me back to the start so it was impossible to complete or figure out where I was 😅

DAY 8 - REAL TIME PYRAMID WORKOUT -  MUSCLES & CONDITIONING

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

Those weighted movements really challenge my thighs.

Really enjoyed this workout! I like the mix of follow along videos & then reps/timers 🙏🏼

DAY 10 - LEGS INNER THIGH EMPHASIS

Love a good arm pump! This was surprisingly hard towards the end those last few reps 🥵 but that’s what you want 💪

DAY 11 - Upper Body AMRAP💪

Perfect unwind and strengthen at the end of a busy day 🍑 🫶

Huh! Hyvä fiilis!💪🏼 Tauot jäi vähän olemattomiksi, kun mies ja 3 pientä lasta odottaa lastenhuoneen takana koska tuun takas🤭😅❤

Love your booty workouts! I can feel the burn every single time! 🔥🔥🔥

Lena

DAY 12 - AWAKEN YOUR GLUTES! BOOTY WORKOUT!🍑

Céline

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

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

Natalie

DAY 14 - REST DAY

Great 2023 starter to get back into exercising!

DAY 15 - FULL BODY STRENGTH🏋️‍♀️

Amazing cardio to start the day. Sweating puddles!

Suzanne

The jumping in this one was hurting my ankle so I just modified into more stregnth based exercises. 👏🏼

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

Huhhhuh!🙈 Oli kyllä taistelua, vähän sellainen olo koko ajan ettei jaksa, mutta en luovuttanut🤭🤪💪🏼

Tough one, did everything though. Thanks Ida xx

I always love your workouts! This one is great! I do have some knee trouble from surgery and was wondering if there’s an alternative for the single leg squat on one knee? Usually I can adapt but I don’t know what to do here. Thank you!!

Krystal

DAY 17 - 500 REP LEGS AND GLUTES

What a great workout 👏🏼 finished strong! 💪

DAY 18 - 500 REP UPPER BODY💪🏼

Wooo! My legs are shaking!! That was a great workout!!

Jackie

so amazing full fire 🔥🔥🔥🔥🔥

DAY 19 - TOTAL GLUTES‼️

Janita

Henna

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

DAY 21 - REST LOVIE ❤️

Great workout after recovering from bronchitis. I used lighter weights and really took my time each set. I really liked the 2 sets of 30 seconds. The switch up in format kept me on my toes!!

DAY 22 - FULL BODY SCULPT ADVANCED🔥

Love the mix of stregnth and cardio on this program 🫶

Anni Vesaaja

Great workout, got through all the abs for once, thanks Ida!! Xx

DAY 23 - TABATA + ABS - REAL TIME WORKOUT

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

Wow! I am dripping sweat! 🏋️‍♀️

👏🏻👏🏻👏🏻👏🏻🔥🔥🔥🔥

DAY 24 - GLUTES AND LEGS AMRAP

Definitely increased the intensity on this arm workout. Love the HITT at the end 👏🏼

Great arm workout. The HIIT workout was tough but awesome! 💪🏼

Day 25 - SCULPTED SHOULDERS & ARMS + 5 min HIIT

Antonia

DAY 26 - BOOTY AND BACK!🍑

I couldn't listen to your cues, I only listened to you at the start and then nothing, the screen was saying that I had zero km so I just run at my pace

🔥 Felt a little tired today, but I'm glad that i did the workout🧡

Tiia-Maria Gurkalova 

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

I looooved this workout! 💜. I loved that it was both strength and conditioning. It didn’t feel like a long workout because we were moving and changing exercises. I didn’t get bored with any of the exercises because it was shorter periods. I love it. It felt great! Thank you! This really makes a difference!!

DAY 29 - PYRAMID ADVANCED - Real Time Workout

Thanks Ida, you keep getting me out of bed in the morning, thanks xx

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

DAY 31 - BOOTY GROW AND LEGSSS

Loved the incorporation of different upper body exercises like the chest press to crunch and kneeling side to side raises. Keeps an upper body workout from getting boring. You’re the best Ima!!

DAY 32 - UPPER BODY BLASTER

Hated every minute of it, bands are tough!! Xx

DAY 33 - BOOTY BAND BURNNNN🍑🔥

Loved it and loved the music, 90s baby here

DAY 34 - WONDERFUL CARDIO AND STRETCHING - Real Time!

Irina

DAY 35 - CHILL OUT DAY👌🏼

Yey once again a really great workout🥳🔥

Sofia

DAY 36 - FULL BODY COMPLEX🔥

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

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

Raine Lipscher

DAY 37 - 1100 REP HIIT + ABS ATTACK🙌🏼

Today’s workout was great! I’m so sweaty, but for the first time in a long time, I feel strong and I CAN do this!

DAY 38 - LOWER BODY STRENGTH + BAND BURNOUT

Alicia Knotts

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

I love your challenges and I cannot wait for your next one! Hopefully it’s soon 😁 thank you for putting these together! ♥️

DAY 5 - 20 MIN BOOTY PUMP🍑

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