Name: Playbook - Ida Jemina - W1/D2 - Volume Upper Body + HIIT
Uploaded: 2024-02-13T13:19:03.973Z
Duration: 45 min
Description: W1/D2 - Volume Upper Body + HIIT

Will be feeling this one tomorrow 💪🫀

Irena

Ashley

This was just what I needed, following injuring my left arm I currently need an easy going upper body workout that’s not too demanding on my arms but is still keeping my strength and gains, thanks 🙏🏻

Samantha

Upper body was easy! That 12 minutes on the bike killllled me

Faith Siklic

Ai että mä Rakastan kuinka monipuolisia, haastavia ja hauskoja nää treenit on!😍💛💪🏼🔥

Mira

Sharyl

Fanny

Awesome! I always feel amazing after these workouts. Sore but amazing 😆

Hyvät ja kivat monipuoliset liikkeet💪🏻 lopun HIIT🥵 mutta kiva

Sanna Arpiainen

Michelle

Exzon

Magdalena

Sabrina

Jennifer Prescod

Alexis

Talia Suzuki

Elizabeth

Carlie

Daniela

Was the cycling terrible for anyone else??😅

Katie

Christine

Perfect. Performed this workout hungover… feel better

Such a way to burn the whole body 🥵 🔥 💪🏻 and literally I feel more powerful now 💕

Isa Flores

Jenn

Martina

Daryna

Jenna

Shahila

Rebecca

Fantastic as per usual however I wasn’t sure if I have to do 12 each side in the gold rows or just 12 in total? Other than that as always no complaints 🔥🔥

Ines

Rozelle

Great workout! I really liked the variety and supersets.

Kristie

Viktoriya

Great I added some abs today on the end as well.

Marie-Pierre

Good sweat 💪🏼🔥 it would be nice if in the work out video/explanations, there would also be the muscle group that should be working in each exercise 👌🏼😌

Annika

It was great! I have wrist problems so whenever I do push-ups it really hurts, which is why I avoid them. Do you have any workout tips for people with wrist issues?

Pedro

Julia

Would love a way to track my weight progress. For example, I started this week with 20lbs in my bent over alt rows, I’d like to log that weight so I remember what to increase my weight by in 2 weeks

Natalie

Faustyna

Lina

My alarms are not strong but it was great workout 💪🏼

Anna

Good ! Please can you put alternative exercises 🙏🏼😘

Marine

A challenge, upper body is definitely not my strongest part of the body but I loved it 💜 can’t wait to see results

Jazmin

I loved this workout!! Def a switch to the same ole thing I was doing!

Bianca

Deniss

Had a hard time finding a workout gym, but I made it work 💪🏿

Brittney

Today's workout consists of muscle training for upper body and 5 minute HIIT workout. You will love this session! I swear by this 5 minute HIIT since it's such an effective way to get a tough workout done in a short time.

Our gym workout consists of alternating sets. It saves time and makes the workout a bit more intense. Remember that it is not the time we spend at the gym but the quality!

Always do warm up sets before working sets.

Alternating set 1
Bent over row with alternating holds  3 x 12
Incline dumbbell press 3 x 12

Alternating set 2
Crossover cable pulldowns 3 x 15
Incline dumbbell fly 3 x 15

Alternating set 3 
Overhead press alternating arms  3 x 16 (8 each side)
upright row with dumbbells  3 x 12

Alternating set 4 
Dumbbell curl 3 x 12
Dumbbell tricep 3 x 12

HIIT on bike or elliptical

Alternating Set = Perform A and B as alternating sets. Take a short 30 second break in between sets.

- 12 reps total
- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. 
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
-Extend one arm towards the floor until full extension of your arm while holding the other arm at start position. Once arm is at full extension row it back to start position.
- Alternate arms and do the same motion
- Repeat for the recommended amount of repetitions.

Bent-Over Row with Alternating Holds

- Lie down on an incline bench that is set to an incline angle of no more than 30 degrees. Keep a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.

Incline Bench Press with Dumbbells

Alternating set 1

-In a cable crossover set, grab a handle in each hand then kneel in the center with your arm extended and palms facing up.
- Pull your elbows towards your body using your scapula as far as you can, return the weight towards starting position.

Crossover Cable Pulldown

- Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- Extend your arms above you with a slight bend at the elbows.
- Now rotate the wrists so that the palms of your hands are facing each other. This will be your starting position.
- As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- As you exhale start to bring the dumbbells back up to the starting position.
- Repeat for the recommended amount of repetitions.

Incline Flyes with Dumbbells

Alternating set 2

-Sit on a bench with your feet pointed straight ahead and your feet placed flat on the floor.  
-Hold dumbbells, one in each hand, at shoulder level with your palms facing out.  With your arms positioned slightly in front of your ears, draw-in your navel and press both dumbbells over your head, fully extending your arms.
-  Hold the top position and then return a single  dumbbell back to the starting position.  Repeat the exercise with the opposite arm.

Overhead Press with Alternating Arms (8 each side)

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Upright Row with Dumbbells

Alternating set 3

- 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. This is the starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. 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 as your breathe in.
- Repeat for the recommended amount of repetitions.

Dumbbell Curl

- Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
- 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. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.

Dumbbell Triceps Extension

Alternating set 4

This HIIT (High Intensity Interval Training) is so hard but rewarding! 5 minutes of torture, but afterwards you feel invincible!! YOU GOT THIS!! Remember to be crazy!! When it’s go time, give it all you got without holding back!

5 Minute warm up
-> 20 second sprint with an in crease in resistance right before the sprint
-> 40 seconds active recovery at moderate pace at lower resistance
5 sprints total
2 minute cool down once all sprints are completed

- To begin, seat yourself on the bike and adjust the seat to your height. You may have to start pedaling to turn it on. The level of resistance can be changed throughout the workout.
- Warm up by cycling for 5 minutes at moderate pace and moderate resistance. Prepare your mind for an intense sprint.
- Increase the amount of resistance just before the sprint. Pedal 20 seconds with your maximum speed.
- After the sprint, lower the resistance and cool down at moderate speed for 40 seconds.
- Repeat and do total of 5 sprints. 
- 2 minute cool down once all sprints are completed.

HIIT on Exercise Bike or Crosstrainer

HIIT cardio on bike or crosstrainer

W1/D2 - Volume Upper Body + HIIT

That full body circuit gets me every time! 😰😰😰😰

Tamara

Ankita

First time back in the gym for a while and I’m a dancer so I’m trying to slim down and this was easy to follow and motivated me to keep pushing

Tiffany

W1/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Great! Thanks for planning a normal workout. I have been looking everywhere for quick, efficient strength training plans without a bunch of gimmicks and this looks like the one. :)

Aurelia

W1/D3 - Strong Legs and Glutes

Mozhi

So good. Slow and controlled. Love it🔥

W1/D4 - Strong Upper Body + ABS ATTACK

Melissa

Pahin treeni tähän mennessä🥵 huhhuh, kiitos taas Ida!💪🏼💛

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Lindsay

Loved this one! Great start to the morning 💫.

Great upper body and hiit w/out! Transitioning across from strength training and this is a perfect mix, higher reps killed me though!

W1/D2 - Volume Upper Body + HIIT

Community

More workouts from Ida Jemina