Name: Playbook - Ida Jemina - DAY 5 - 20 MIN BOOTY PUMP🍑
Uploaded: 2024-02-13T13:19:03.797Z
Duration: 20 min
Description: DAY 5 - 20 MIN BOOTY PUMP🍑

Those side leg raises are hard. Loved that workout!

Jacquelyn

Wendy

Quick and effective.  I’ll definitely feel this later.

Terri

Olivia schmidt

Super hyvä lounastreeni!!🍑💦🥲🤣

Amna

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

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

👏!!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🍑

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.

DAY 1 - FULL BODY SCULPT

Amanda

DAY 2 - TABATA + ABS ATTACK🔥

DAY 3 - LEGS & GLUTES BUILDER

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

DAY 4 - TOTAL UPPER BODY ATTACK

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

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!

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🔥

Ninni

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 🏃🏽‍♀️💨

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!

Irina

DAY 35 - CHILL OUT DAY👌🏼

DAY 36 - FULL BODY COMPLEX🔥

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 5 - 20 MIN BOOTY PUMP🍑

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