Name: Playbook - Ida Jemina - FIRE gym workout for Booty and Legs
Uploaded: 2022-08-08T08:59:12.211Z
Duration: 60 min
Description: FIRE gym workout for Booty and Legs

Nadiajan

barbara mangin

It was great! Easy to follow and kept my heart rate up! Definitely going to do more of your workouts.

Jessica Bowden

Ashley Leticia Lynn Ranstron

Lezly

Give Jenn

Geraldine

This workout was awesome!! Really challenging, it did not look that heavy, but it was amazing!!!! I can feel my glutes and legs dying 😍🎉

Alejandra

Good workout! Needed new stuff to try on my own. Thanks for the help!

Michelle Ford Van Dyke

Svetlana

Marisa Marie

My legs and glutes on 🔥.I love each one cause it’s new to me and challenges me!

Kim Garcia

Aivan ihana ja kamala treeni 😅🦵💯💥

I am so glad I could use my Bowflex for the cable/leg workouts and substituted my spin bike instead of the stairclimber #homegym 💯💯💯

Taryn

Marci Collins

Brenda

Ross

Great workout for legs!! I’m 36wks prego and this was perfect!

Bailey

First move of this workout was the best 💪

Marke

Mira

I loved it!! Burned nearly 400calories from this workout!!!

Ksenija

This workout is everything💥 if you want boost booty and leg gains at the gym, follow along!😍💪🏽 Choose weights that are challenging! 

Psst! The first exercise is one of my all time favorites!! 

Share your workouts using #trainwithida on IG and remember to tag @idajemina !! You go love!!❤️

First do a squat with dumbbells and right after that a romanian deadlift with dumbbells. This is such a good and challenging exercises. Remember to use weights that are big enough - you are strong my love!

Dumbbell squat to romanian deadlift

Step ups are definitely one of my favorite exercises for legs and here are some tips on how to do them cause it makes such a difference if you know how to perform them.
👉🏽 I do step ups one leg at a time since I really want to focus on the working leg
👉🏽 stay pretty close to the box all the time (don’t step from far away)
👉🏽 try to minimize helping with the supporting leg
👉🏽 take a high box or bench but avoid too high boxes so you don’t have to lean too much forward and assist with the other leg by jumping
👉🏽 finally step down really SLOWLY!
⚠️ Use weights to add challenge
Remember to do 3 sets for both legs🔥

Step ups with a dumbbell

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Cable kick back

-Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
-Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
-Pause and slowly return your right leg to starting position.
-Repeat the movement.

Cable Abduction

-Begin the cable squat by standing in front of the cable machine, with your feet about shoulder-width apart, feet facing forward. 
- Grab onto the attachment and bring it to your shoulders. Slowly lower your body as if you're about to sit down in a chair by bending at the knees and hips; squatting motion.
-Return to start position and repeat.

Front cable squat

Finisher! Let’s finish this awesome workout session with 10 minute stairmaster burn🔥🔥
-To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
- Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don’t fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
- Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

FIRE gym workout for Booty and Legs

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FIRE gym workout for Booty and Legs

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More workouts from Ida Jemina

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