Name: Playbook - Ida Jemina - W1/D3 Dumbbell Glutes and Legs
Uploaded: 2024-02-23T11:32:14.600Z
Duration: 60 min
Description: W1/D3 Dumbbell Glutes and Legs

Gabriela

Michelle

Wendy

Gina

Amanda

Just what I needed this morning! I love the dumbbell donkey kicks and abductions.

Tiffany

Sharyl

Corinne

Stephanie Cleary

Evie

Loved it. 
When I see a 3 with arrows does that mean 3 rounds of all the exercises? or you just do three sets of 10 and go to the next for example?

Emmelie

Goooooood!!! As third lesson after so much pain from the previous two I’d say the one that needed! 🙌🏻

Yana

Harlee

Today was hard for me. But this was rewarding. 🤙🏼

Craig

Jillian Whitton

Loved it💪❤️ Sweating so much but legs stronger than ever😍

Laura

Marta

Sjöfn

Candy

Inesa

Laurie

Alice

Last workout of the year! You've made my fall and winter workouts a lot more fun and exciting. Happy new year!

Letty Lopez

Alisha

Sarah

So good!! Legs shaking like crazy 🤣 First workout in 2 weeks cause I've been sick so felt even better doing this

Miia

chaize

Terhi Poikela

Tran Nguyen

Flor

Svitlana

Great! Curious if its set up for the single leg exercises having one round consist of one leg and switching for the next round? Or doing both legs individually for each round?

Kristen

Alina

Irina

Elaikah Mae

Antonia

Wilaiwan

Andy

Bartosz

Oooooohhhh myyy gooooood!!!! My booty it’s no fire!!! 🔥🍑🦵🏻

Melissa

Marke

Emma

I got through it pretty quick 35 min and didn’t feel like I went too fast, I did a few more exercises when I was done

Sydney

Carolina

Dumbbell Glutes and Legs! In today's workout you will do some amazing compound movements as well as great isolated exercises with dumbbells. Enjoy the burn!!

1. Frog Glute bridge 3x10
2. Single leg kneeling squat 3x10
3. Sumo Deadlift 3x10
4. Partial sumo squat 3x10
5. Dumbbell donkey kick 3x12
6. Dumbbell abduction 3x12
7. Calf raise 3x10

- Lay down on your back while keeping your knees bent
- Open up your knees and keep your heels together throughout the exercise
- Thrust your hip up up by engaging your glutes
- Bring your hip back down

Frog Glute Bridge

- Hold dumbbells in your hands resting on the shoulders
- Keep the supporting leg extended to the side while staying on one knee
- Sit back while maintaining neutral spine, by pushing your hips back
- Come back up while thrusting your hip by engaging your glutes

Single Leg Kneeling Squat

- With a wide stance and knees pointing slightly outwards grab the weight with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the weight up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Sumo Deadlift

- Stand with a wide stance and hold dumbbells in your hands between your legs
- Point your toes out and keep your knees in line with your toes throughout the exercise
- Lower down to a low squat position
- Come back up but not all the way in order to keep the tension in your glutes at all times throughout the exercise
- Come back down with a controlled motion

Partial Sumo Squat

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral with a dumbbell behind your knee on your ham.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot directly toward the ceiling and squeeze at the top.

Dumbbell Donkey Kicks

- Place your hands as knees on the floor
- Keep a neutral back and a tight core
- Raise your leg engaging your abductor and glute while keeping the weight behind your knee on your ham

Dumbbell Abduction

- Raise one foot off the floor placing your hand on the wall for support
- Raise your heel engaging your calf as your come up
- Come down with a controlled motion

Single leg calf raise

W1/D3 Dumbbell Glutes and Legs

Olivia2015!

Ashley Nicole

W1/D1 Glutes and Legs Volume Pump

Giulia

W1/D2 Entire Upper Body

Really enjoying the first week of this workout 🔥

Jamie

W1/D4 ABS + CARDIO

Cdubs

W1/D5 Round Glutes

Vania Maia

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. 🎄😇🎅🎉🥳🎁🎊

W2/D2 Entire Upper Body

Kateřina

W2/D3 Dumbbell Glutes and Legs

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

W2/D4 ABS + CARDIO

Amazing workout! My glutes are on fire 🔥

Lena

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

Kendall

W2/D5 Round Glutes

This is one of my favs! The froggies are not getting easier at the end 😅😅 I may have to switch that up in the rotation.

W3/D1 Glutes and Legs Volume Pump

Sanna Arpiainen

W3/D2 Entire Upper Body

W3/D3 Dumbbell Glutes and Legs

W3/D4 ABS + CARDIO

Starting to see the results!!! 👏👏👏

Dima

W3/D5 Round Glutes

The Bulgarian split squats get me every time 🔥!

W4/D1 Glutes and Legs Volume Pump

Megan

Love I keep getting challenged, bring it on!

W4/D2 Entire Upper Body

W4/D3 Dumbbell Glutes and Legs

The planks are getting longer and I’m getting stronger! 🎉

W4/D4 ABS + CARDIO

Week 4 and still burning!!  However looking forward to the switch up next week. 😊

W4/D5 Round Glutes

Tää oli ihan huippu kiva treeni!😍 parasta kun treenit kovenee💪🏼 rakastan muutenkin yli kaiken glute bridge liikettä ja sitä tää setti tarjoili!😍🍑🔥

Ninni

You know it’s a good workout when you moan and groan along the way!!
🦵🥊😅

W5/D1 Intense Glute & Leg Day

Was sick all last week , great workout to get back in 👏👏👏

W5/D2 Total Upper Body

W5/D3 Build curves - Glutes & Legs Strength

357 calories burned! I can’t feel my body 😅

Wow what a great ab and lower body circuit! Definitely got me sweating!

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

W6/D2 Total Upper Body

That torture walk gets me every time! 😃🔥

W6/D3 Build curves - Glutes & Legs Strength

These Abs are some of my favorites!!! And the lower body circuit is 🔥!

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

That finisher had my glutes screaming! 🔥

W7/D1 Intense Glute & Leg Day

Love the strength I am feeling and seeing!

Something about completing 56 pushups on your toes that makes you feel strong AF 😊

W7/D2 Total Upper Body

Martina

W7/D3 Build curves - Glutes & Legs Strength

Gaby Ruiz

W7/D4 ABS + Boosting Lower Body Circuit

Mira

W7/D5 Ultimate Booty Builder

I honestly feel my glutes are across the street at my neighbor’s!!!!
🤣😉😅

WoW, I’m never ready for this workout 😅 not being ready though doesn’t mean I won’t do it 😤😼

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

Seemed never ending… but gives good results 🙌🏻

W8/D4 ABS + Boosting Lower Body Circuit

Oh my God, that was tough! Am I ever going to fall in love with the gym? 🥹😢

W8/D5 Ultimate Booty Builder

Yass, the burn! I appreciated the s.l. d.l. video. Haven’t done them quite like that before. Really targeted the upper glute of the moving leg!!

W9/D1 Volume Legs and Glutes

Love all the arm variations! Arm days are my favorite!

W9/D2 Upper Body Sculpt

Feeling successful 😃 My form on RDL’s and B-Stance has improved so much! Never could have done this without this program!

I loved this one! My inner thighs are going to feel it tomorrow

W9/D3 Thick and Strong Lower Body

Did not like this workout very much but I am a runner so I get plenty of cardio.

W9/D4 ABS + Booty Lift Cardio

W9/D5 Glutes Targeted Band Workout

Increasing my weights and feeling confident in my form! Love seeing the progress!

W10/D1 Volume Legs and Glutes

End of the day workout this time and so happy I did it! 🎉

I love the the fact that you introduce upper work outs even if the main focus is the booty ❤️  Enjoyable 🙌🏻

W10/D2 Upper Body Sculpt

Rebecca

W10/D3 Thick and Strong Lower Body

Woho! Friyay!!! Good session well with my tomato face 🔥 💦 💪🏻 another amazing workout complete! #trainingwithIda

W1/D3 Dumbbell Glutes and Legs

Community

More workouts from Ida Jemina