Name: Playbook - Ida Jemina - Glutes and Cardio AMRAP
Uploaded: 2023-12-11T13:22:07.436Z
Duration: 45 min
Description: Glutes and Cardio AMRAP

Wendy

Felt like a tough glute workout as opposed to cardio.

Tina

Amazzzing my legs omg are sooo sweating the feeling Wohoaaa such a burning 🥵

Isa Flores

Lula

Giorgia

Rossana Corniel

This is an amazingly effective method to get everything out of this session! AMRAP means As Many Rounds As Possible and that's exactly what we'll do today. We have 6 different AMRAPs each consisting of two exercises. First one is a glute exercise and second a cardio exercise.

- 2 exercises
- 10 reps per exercise
- 5 minutes to complete as many sets as you can until the time is up
- 6 different 5 minute long AMRAPs consisting of 2  exercises each. Take a break between different AMRAPs.

You can do this workout with bodyweight or weights & miniband.

You can use the custom timer in the app or use any other timer of your choice. Click "start now" and then find the timer icon on the right top corner on the main view of this workout to access custom timer. Set the timer for 5 minutes.

This is a great challenge since it's up to us to squeeze everything out of these six different 5 minute rounds and you can take your on pace with the workout.

Use #trainwithida on IG so I can support you an

Let's start with the warm up and move on to the workout after we get the blood flowing! Do total of 2 warm up rounds.

- Hop on the spot while criss crossing front to back with your legs and arms

Cardio scissors

- Squat down with weights in hands on shoulder height
- Come up and press the weights up with your arms

Squat to shoulder press

- In a wide stance with extended legs alternately reach towards your toes with the opposite hand while the other one reaches up

Crossbody toe taps

Warm Up

- 2 exercises
- 10 reps per exercise
- 5 minutes to complete as many sets as you can until the time is up
- Take 1-2 min break after you have completed the 5 min AMRAP and move on to the next one.

Remember to perform all reps and sets with both sides!

- Assume a starting position on all fours with a band around your legs
- Lift your leg laterally and while keeping it up make a circle back and bring your leg back down

Fire Hydrant Circles

Remember to perform all reps and sets with both sides!

- Stand up with a slight bend in the knees
- Touch your knee with your elbow while your other hand is taking support from the other thigh
- Perform 30 seconds to one side and switch sides to the next 30 second set

Knee Drivers

AMRAP 1

- Place the weight across your hips
- Keep your heels together, knees open and bent, chin tucked and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Frog Glute Bridge

Hands behind your head lower down to squat and to a kneeling position from there. Come back up one leg at the time and come up to a standing position.

Kneel to squat

AMRAP 2

- Start with your hands and feet on the floor
- Push your hips up as high as possible
- As you come up engage your core
- Keep your arms fully extended throughout the entire exercise

Crab hip trusts

- Every hop counts as rep!
- Hop sideways and lower down to a side lunge position
- Come back up and reverse the motion

Side Hop to Side Lunge

AMRAP 3

Remember to perform all reps and sets with both sides!

- Lying on your side and band around your legs lift your leg up and down while traveling back and forth across your resting leg

Crossover Abduction

Each time squat counts as rep!

- Start with a wide stance and your hands behind your head
- Flex at the knees pushing your hips back to come down
- Come down until your break parallel
- Push through your heels extending your legs to come up
- As you come up raise you knee towards your chest
- Rotate your torso as your knee comes up
- Bring your knee towards your elbow

Steam squat

AMRAP 4

Remember to perform all reps and sets with both sides!

-Starting Position: On all fours, knees below hips, hands below shoulders. 
-Resistance band around legs just below the knee. 
- Lift one leg laterally, groin parallel to ground.
-Repeat for prescribed reps, then switch legs.

Double Quadruped Transverse Hip Abduction

- Every hop counts
- Hop rotating your hips 180 degrees
- Land softly and hop immediately after touching the floor
- Return to the initial position

Hip rotation jumps

AMRAP 5

- 2 exercises
- 10 reps per exercise
- 5 minutes to complete as many sets as you can until the time is up

Remember to perform all reps and sets with both sides!

- Lie down on your back while keeping your knees bent and feet on the floor
- Lift one foot up towards the ceiling and hold it there throughout the exercise
- Thrust your hip up by engaging the glute of the working leg
- Bring your hip back down

Single Leg Glute Bridge

- Lift your legs up alternately to a high knee position

High knees

AMRAP 6

Glutes and Cardio AMRAP

I loved this leg workout. Great way to start the day

Sharyl

Nanine

BEFORE WEEKEND LEG CIRCUIT!🙌🏽

Only had time to do two rounds but feel soooo good thx!

Emily

Sara

Ihan paras tähän perjantai iltaan. Kiitos ❤

Nina

Cardio at home 30 minutes - calorie burn!

Heart rate is up! Great short workout 🙂.

Michelle

Sjofn Maria

Lilia

15 min Whole Body Circuit

Loved this workout! Was a great way to move my body after being on holiday.

Amazing! Short but effective 🍑🥵 loving this everyday can’t wait for the new challenges!! 💕

Hanne Vuorenmaa

Cardio at home 24 minutes

Delfi

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Olga

20 min Banded Ladder HIIT Workout

Johanna

I like doing even just one round of your HIIT workouts as a finisher at the end of a strength workout when I have a few minutes. Amazing workouts as always!

Glutes and Cardio AMRAP

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