Name: Playbook - Ida Jemina - Day 25 - SCULPTED SHOULDERS & ARMS + 5 min HIIT
Uploaded: 2024-02-13T13:19:03.959Z
Duration: 55 min
Description: Day 25 - SCULPTED SHOULDERS & ARMS + 5 min HIIT

Wendy

Jello arms and shoulders.  Awesome arm workout!

Terri

✅🥵🫠arm/shoulders are down for the rest of the day 😂

Olivia schmidt

Olkapäät on varmasti kipeät huomenna 💪🏼😅

Mirja

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

Nanine

Edwin

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

Sarah

Henna

LOVED the hit at end, is it good to always do this I am trying to lose fat

Amanda

That final hit it was 🥵 🔥 literally kill me pfff amazing feeling but still laying on the floor lol as usual awesome workout but as well my arms still shaking lol 🤭

Isa Flores

Brittney

Kristin

Pat Hunter

Beth Bradburn

I love your workouts they are effective and keep changing so that keeps it also interesting and motivating. 🤩 For me personally a routine for 2-3 workouts per week would be perfect timewise and with all the other hobbies. 😁 But i can always choose from your workouts so that it works out for me too. 😊💪

Enelin

Wow,I'm shaking 💪🔥🥰🥰🥰 perfect workout as usual,thank you 🥰

Monika

That HIIT though 🥵🔥🔥🔥🔥🔥

Katrina

I changed the days 25&26 (yesterday26 and today25), which was a good choice (upper body muscles were sober and tight). 💖🤗🔥💦

Martina

The challenge is starting to go by so fast! It’s kinda sad because I’m enjoying it so much!!! 😫😫😫

Alex

That was a great one. Going on my favorites list

Elizabeth

💪 It's a total sculpt session for those shoulders & arms and a simple but killer 5 min HIIT after our muscle work! We will do the HIIT real time and go crazy!🤩👏🏼

Try to feel every repetition in the working muscles and enjoy the pump! We utilize many single arm exercises in this workout to allow us to focus extra well to the mind-muscle connection and feel the muscles that are working. To finish this workout we do an effective 5 minute HIIT together! This is my go-to! You don't have to spend hours and hours on treadmill but can still get significant results -  let's goooooo!

Warm up: For this workout I want you to do a couple of warm-up sets with the same exercise but only with your bodyweight and/or small weights before heavy working sets.

Equipment: Dumbbells for the shoulders and arms workout, bodyweight for the HIIT workout

Who loves training arms and shoulders? I want to see those GUNS today!🤩💪 Use hashtag #trainwithida and tag me @idajemina 💪

-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.
-while keeping hands at shoulder height bring dumbbells together in front of your body until they touch.
- Reverse motion and come back to the starting position

Lateral raise to front and back

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

- With a high half kneeling position with a dumbbell in one hand on shouder height
- Press the dumbbell up while extending you arm up towards the ceiling
- Bring the dumbbell down with a controlled motion

Single arm half kneeling shoulder press

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

Single Arm Rear Delt Row

- 1 triplet (three reps) = 1 complete rep
- Perform as many reps as you can until you can't lift your arms anymore. This is called "failure". Repeat for three sets.
- Lift the weights laterally with alternate triplets

Single Arm Lateral Raise Triplets until FAILURE

1 repetition = one 1,5 repetition! Perform 10 repetitions per arm per set.

-Keeping your elbows at your sides curl the weight upwards towards your upper chest. Return the weight to start position.
-Keeping your elbows at your sides curl the weight upwards until your elbows are at 90 degrees. Return the weight halfway down and back up again.
- Return the weight to starting position

1,5 Reps Bicep Curl

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

-Brace core and begin with feet shoulder-width apart. 
-Grab a dumbbell with one hand and position it behind head with elbow flexed to 90 degrees. 
-Contract tricep and press dumbbell upwards until arm becomes fully extended. Pause and return weight back to starting position.

Single Arm Triceps Extension Behind the Opposite Ear

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

-From a standing position, lean forward holding onto a dumbbell with one hand using a pronated grip (palm facing toward you). Allow your working arm to hang perpendicular to the floor with the elbow pointing out. This will be your starting position. 
-Flex the elbow to curl the weight, keeping the upper arm and elbow stationary – only the forearm moves. 
-At the top of the movement, ensure full contraction. 
-Slowly lower the dumbbell back to the starting position.

Concentration Curl With Hanging Arm

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

-Keeping your feet together and knees slightly bent, bend down until your body is around parallel to the floor.
-Bring the elbow up as far as possible and keep it tight in by your side. -This is the starting position for the exercise.
Keeping your elbow in place and your body fixed, and extend your arm out as far as possible.
-Squeeze the tricep , and then slowly lower the weight back to the starting position.

Tricep Kickback

Day 25 - SCULPTED SHOULDERS & ARMS + 5 min HIIT

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🔥

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 25 - SCULPTED SHOULDERS & ARMS + 5 min HIIT

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