Name: Playbook - Ida Jemina - W1/D3 Abs and Upper Body Sculpt
Uploaded: 2024-02-13T13:19:03.333Z
Duration: 45 min
Description: W1/D3 Abs and Upper Body Sculpt

Pat Hunter

Jacquelyn

Rashida

Mira

Wendy

Janita

💦🤗 Feeling good. Great upperbody workout. This can also be done when the energy is not so high, just focused. Have a lovely Saturday!

Martina

Loved this!! I am a fan of combos and supersets 🤩

Minna Luomajoki

Johanna

Henna

I definitely felt that ab burn at the end

Brittney

Rinat

Sanna Arpiainen

It was great! The abs circuit really gets me. I've gotten weak in my abs, they were on 🔥

Emmelie

Hey lovie!🤍 So proud of you doing this challenge with me! Today we will work upper body and we have amazing exercises ahead which you can do at your own pace! At the end of this session we will do a burning abs circuit😍👏🏼

As always you can do this workout at home or at the gym. All you need is dumbbells today!

Remember to FLEX when you are done and leave your comment of course🥰👊🏼

#trainwithida

1 repetition = shoulder press + tricep extension

- Standing in a shoulder width stance, perform an overhead press
- After pressing the weights up, begin descending the dumbbells behind your head by engaging the triceps muscles

Shoulder Press to Tricep Extension

1 repetition = front raise + curl

- With an underhand grip and a slight bend in your elbows, perform a front raise by engaging your deltoids
- lower the weights back down
- Perform a curl by engaging your bicep muscles

Underhand Front Raise to Curl

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset: Perform exercises back to back without a break in between. Take a break after you have done both exercises.

Total of 20 reps (10 per side)
TIP: You can do this with kettlebells as well.

Gorilla Row

Let the burn continue!

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (underhand grip)

Back Superset

Last exercise before our abs circuit!

- Lying on the floor (or bench) with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Chest press

Abs circuit! Do these 3 exercises back to back without a break in between. Take a break after you have done the whole round.

- Lie down on your back
- Perform a sit up by engaging your abs
- Simultaneously lift your legs up by bending the knees

Full Body Sit Up

- Lie on your back with knees bent and hands behind the head
- Perform a crunch by lifting your shoulders off the ground

Upper Ab Crunch

Keep your abs tight through out this exercise. It will burn! Slow and steady. 10 reps total (5 per side)

Alternating toe taps

Abs Circuit

W1/D3 Abs and Upper Body Sculpt

Zhanna

Tsvetomira

My legs are shaking so bad …definitely not easy

Trista

W1/D1 Total Toning!

Kristal

Esther

W1/D2 Booty Shape Up

Suddenly, this workout was much easier than the major part of Ida’s HIITs. I would add some more challenging exercises

Olga

W1/D4 Fat Burn HIIT

Wanted workout with directions not just a repeat video that has no sound and doesn’t move forward on its own

W1/D5 Legs and Glutes Strength

Exercise with Ida everyday keeps the doctor away.

W2/D1 Pyramid Tone Up

Really liked this one. Simple moves but moves that burn every single time.

W2/D2 Bouncy Booty

W2/D3 Upper Baddie💪

Your furbaby stole the show today and I loved that! So precious and fluffy! Great workout today 🔥

Nikola

W2/D4 TABATA - abs and conditioning!

W2/D5 Killer Leg Day

Amazing as always! Ida always makes it fun and I am ready for another day.

W3/D1 Full Body Shred

W3/D2 Glute Day🍑

W3/D3 Boulder Shoulders & Upper Body

Not gonna lie, didn’t wanna wake up and work out today but glad I did. This was the perfect workout to get me in a better mood and start my day off great!

This one made me SWEAT 😅 💦 a LOT 💪🏾

Danna

W3/D4 Ladder HIIT + Abs Attack

Maria Johnson

W3/D5 Strong Legs and Glutes

Rebecca

W4/D1 Pyramid Pump

That was a good one for the booty!! Getting up and down was a little tough because I get dizzy really fast but I just took five extra seconds or so to get down there. Lol.

Anni

W4/D2 XTRA BOOTY

Jonna

W4/D3 Upper Body TABATA!

I love your real time talking workouts, esp on days where I have very low energy or motivation! It really helps me get moving when I don’t have to think or press any buttons, just follow💕🙏🏼🙌🏻

W1/D3 Abs and Upper Body Sculpt

Community

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