Name: Playbook - Ida Jemina - W1/D2 Entire Upper Body
Uploaded: 2024-02-23T11:32:14.595Z
Duration: 60 min
Description: W1/D2 Entire Upper Body

Wendy

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

Amanda

Ellie

Celina

Mara Madrigal

Bev Thomas

Kelli

Tiffany

Loved this!! Thank you you are my favourite !

Corinne

Stephanie Cleary

Omgg effective burn!!! the best fitness instructor here hands down

Elena

mimoro9@gmail.com

Emmelie

Yana

Harlee

Thank you!!! I’m on day two of this plan! I’m getting really excited! 🌸💪🏼

Craig

Jillian Whitton

Even though it was mostly arms workout my abs are soooo on fire😍😍 Arms feeling so good too💪💪 Feeling so strong❤️

Laura

Henna

Noora Nevalainen

Lisa

Sjofn Maria

Candy

It’s second day but I’m so like your workouts! 🥰

Inesa

Leticia Lopez

Alisha

Loved it! The last superset made my abs burn!

Andrea

Jasmine

Mira

Amazing! My whole upper body us on fiyaaah

Andria

Ruba

Tran Nguyen

Irina

Claudia Vega R

Joyce

Antonia

bravo

Was cool again as You are 😊I’m really happy to find Your workouts! I loved the small ab session on the end, just 2 exercises but killers 👌🏽😅
Have a nice day and Thank You♥️😘🥳

Sári

Amazing! I have fun following your workouts! I stay interested and entertained which is amazing and I look forward to the next workout! Keeps my motivation going!

Alex

Andy

Johanna

Bartosz

My abs!!! Jajajaa... i’ve 1 pack 😂🤣....

Melissa

Time to work the whole upper body yessss! Even though the focus is on lower body in this program, it's important to work your upper body muscles as well. Today is the day for entire upper body! Back, shoulders, chest, arms and abs. Let's work!

1. Narrow Grip Row 3x8
2. Supported single arm row 3x8
3. W-raise 3x10
4. Hang clean and press 3x8
5. Flyes 3x10
6. Bicep Curl with Alternating arms 3x10
7. Tricep extension 3x10
8. Super set: 
	Leg Raise with twisting hip up 3 x 12
	Crunch pulses 3 x 12

- Lean forward with a neutral spine keeping the core tight
- Hold the weights together to achieve a narrow neutral grip
- Pull the weights up towards your belly
- Squeeze your shoulder blades together at the top and lower the weights back down with a controlled motion

Narrow Grip Row

- Start with a wide stance with one foot in front of the other
- Place one hand on your knee
- Pull the dumbbell up keeping elbow close to your body
- As you pull up engaging your lat
- Come down with a controlled motion

Supported single arm row

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W Rear Delt Raise

- Assume a shoulder-width stance with weights in hands. Point the elbows out to sides. This will be your starting position.
- Begin to pull the weights keeping them close to your body. Shrug your shoulders and use the momentum from your movement to pull the weights as high as possible.
- Once the weights come close to your chest, flip them and perform a shoulder press. Take them back to the starting position same route as you came.
- Repeat.

Hang Clean and Press

- Lie down on a mat with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Flyes

- 10 reps per side
- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights alterantely up while contracting the biceps
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position
- Repeat for the recommended amount of repetitions.

Dumbbell Curl Alternating Arms

- Stand with dumbbells in your hands extended towards the ceiling
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
- Go back to the starting position by using the triceps to raise the dumbbell.

Standing Dumbbell Triceps Extension

Perform exercises A and B back to back without a break. Take a short break in between rounds.

- Lie on your back, keep your arms beside your torso and legs extended
- Lift your legs up and on top raise your hip and do a slight twisting motion to one side
- Bring your legs back down and repeat to the other side
- Perform 12 reps (6 twists per side)

Leg Raise with twisting hip up

- Lie on your back and place your hands behind your ears
- Lift your shoulders off the floor by engaging your abs and do three pulse motions
- Bring your upper back and shoulders back down to the floor
- This is one rep. Repeat.

Crunch pulses

Abs Superset

W1/D2 Entire Upper Body

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

W1/D3 Dumbbell Glutes and Legs

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

Dima

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

Kendall

W2/D3 Dumbbell Glutes and Legs

Those leg raises and windmills, wow! Great workout as always from you!

W2/D4 ABS + CARDIO

I think I am finally getting my stamina back!! Woo hoo!

Killer glutes 🔥🔥🔥 but I loved it!

W1/D2 Entire Upper Body

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