Name: Playbook - Ida Jemina - W1/D4 Six Pack Abs + Upper Body Sculpt
Uploaded: 2024-02-13T13:19:03.820Z
Duration: 45 min
Description: W1/D4 Six Pack Abs + Upper Body Sculpt

My abs felt like they were on fire. Great way to get going for the day!

Jillian Whitton

This workout is amazing for abs and arms!!!💪🔥

Jill

Hard workout but so worth it! We got this!

Really good upper body workout!!!! Loved it 😊

Dayanna

Andrea

Elina

Wendy

Hard but worth every minute! Can’t wait to see the results!!

Lindsay

Kiki

Eihän näitä treenejä voi ku rakastaa, ihan parhaita😍🔥💪🏼 jokaisen treenin jälkeen odottaa jo seuraavan päivän treeniä!😍

Ninni

Katie

I feel the burn 100%, but it feels so good!! Loving your workouts girl!

Rachel

Alessandra

Loved the abs in the beginning. Great way to start a workout!

Shae

Mimi

Edwin

Great!!  Love how structured your challenge is.

Jessica

Shaomy

Superwoman we’re the hardest! Every time I feel great and glad that I did the workouts!😁❤️

Agnieszka

Brittney

Jacqueline Hernandez Ross

Melissa

Teresa Vozzy

Great ab and great arm burner. Love this training!

Jacquelyn

Okay I discovered that I don’t have any arm muscles 😂 hoping that after this summer challenge I do!

Titta Pellikka

Huippu, vatsalihakset huutaa hoosiannaa 🔥🔥👌

Laura

Tehokkaat vatsalihasliikkeet, tuntui 💪🏻👌😅

Mirja

Awesome upper body workout, and a much needed break from legs! 😬

Steve

Maja

Pat Hunter

Andrew Mastroianni

Jaileen Zayas

Amazing but a good burn in those shoulders 💪🏻 🔥 and so challenging for that abs wohoa 🍫 I love this

Isa Flores

Sjofn Maria

Kaisa

It was hard on my abs, but my shoulder's were on fire :)

Alyssa

Albina

Briana

Elizabeth

Yessss time to get the pump on upper body and work that six pack! Today's workout consists of a burning 10 minute abs circuit and after that we'll sculpt the upper body muscles with weights! Prepare to feel the burn!

Equipment for six pack abs circuit: dumbbell
Equipment for upper body sculpt: dumbbells

Oh my goodness we're about to do an amazing washboard abs circuit right now! It's such a burning one and when you begin to feel it enjoy it!!

5 exercises - 30 sec each - no rest between the exercises - 3 rounds - take 1 minute break between rounds

- Lie on your back with your legs and arms fully extended  while holding a small weight
- Lift one leg up towards the ceiling while lifting both arms simultaneously towards your shin
- Bring your arms and leg back down and repeat with the other leg

Alternating Single leg v-ups

- Lie on your back with your knees bent and feet on the floor, hands behind your head
- Lift your upper back off the floor and perform three pulses up and down without touching the floor
- Come back down and repeat

Crunch Pulses

- Lie on your back while lifting your extended legs alternately up and down in a scissor-like manner
- Hold your arms extended upwards with a small weight (alternatively with no weight)
- Keep your head up throughout the motion

Hollow hold flutter kicks

-First lay down on your back with your legs straight and your arms outstretched behind your head on a mat
-Bend the knees and toes off the mat. Contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
-Hug your knees, focus on pulling yourself together. Only your butt should remain on the floor. 
- Torso and legs should return simultaneously

Full body crunch

- In a high plank position pull the weight alternately from side to side underneath your torso with the opposite hand
- Keep your core tight throughout the movement

Plank Dumbbell Pull Through

Six Pack Abs Circuit

This is one of the greatest compound movements for shoulders!

- Assume a shoulder-width stance. 
- Press both weights up
- Alternately lower down and press back up one side while keeping the other up

Overhead Press with Alternating Arms

Let's work our lateral and front delts! Count every rep! Total of 7 lateral raises and 7 front raises per set.

-Standing with feet shoulder width apart and dumbbells in each hand.
-Raise dumbbells to the side with a slight bend in elbow and palms facing down. Raise arms to shoulder height.
-Lower hands down
- Raise dumbbells to the front with a slight bend in elbow and palms facing down
- Lower hands down
-Repeat

Lateral and Front Raises

This is a perfect rear delt exercise! Don't take too heavy weights so you can perform it controlled and with the targeted muscles.

- 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-Raise

Let's work on our back and chest with alterating sets - we can do this with very short break in between since when our back is working, chest muscles are recovering and vice versa! Let's go!

Such a killer for the whole back, shoulders and even for some extra glute work! You can perform the exercise also without the weight!

- Lay on the floor facedown with your arms extended with a weight on your hands
- Raise your arms and legs simultaneously
- Engage your back, shoulders and glutes as you go up - squeeze!

Superwoman with weight

- With a slight bend on your elbows, 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. Tip: Make sure to use the same arc of motion used to lower the weights.

Flys

Alternating Set: Superwoman with weight + Flys

This awesome combo-movement works your biceps, shoulders and triceps all at once!

-Standing with feet shoulder width apart and dumbbells in each hand.
- Curl the weights up to shoulder height
- Press the weights up until arms are extended
- Perform a triceps extension by lowering the weights down towards the back of your head
- Bring the weights back up, lower them to shoulder height and curl them down to starting position

Dumbbell Curl to Extension

W1/D4 Six Pack Abs + Upper Body Sculpt

Really got my heart rate up while incorporating weights

Emilce

Ruby

W1/D1 Low Impact Total Shred

Great workout! Definitely felt the burn! I can’t wait for more workouts and to see the results!!

W1/D2 Volume Legs Challenge

Second time doing this whole program all over again!

Jessica Wong

Olga

Amazing !!!! Didn’t think I could do it but I did

W1/D3 Full Body Fat Burn HIIT

W1/D5 Booty Popping Band Workout🍑

This workout is amazing! It will make you work hard and sweat!🔥💪

Nikola

W2/D1 SWEATY TABATA!

The upper body workout was amazing. My whole upper body was worked. Love 4 rounds. Gives a great pump and allows you to increase your weight each round.

W2/D2 Upper Body Circuit + 5 minute HIIT

This is my favorite workout for glutes and legs!! Thanks Ida for coming up with amazing workouts! I have loved this workout program!!!❤️❤️

W1/D4 Six Pack Abs + Upper Body Sculpt

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