Name: Playbook - Ida Jemina - W1/D4 Six Pack Abs + Upper Body Sculpt
Uploaded: 2022-11-16T15:56:47.348Z
Duration: 45 min
Description: W1/D4 Six Pack Abs + Upper Body Sculpt

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!😁❤️

Jillian Whitton

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 Parra

Elizabeth

Tiia-Maria Gurkalova 

Yeeess!
🔥💪🏼🔥
Great abs and UB!!

Carrlee

Great workout, really liked the circuit at the beginning 👌🤩

Emma

I needed this workout this week. It was the right combo!

Annisha

Lovely workout, every muscle is on fire but wasn't too hard ! 💜

Christina

Super👌🏼💦🔥 abs circuit is good in the beginning when it activates core before upper body exercise.💗🤗

Martina

The abs attack killed my abs, crazy burn! 😍 Great workout for the upper body, let's flex those guns 💪🏻😎

Emmelie

Love the app circuit! Also amazing upper body workout. Time to flex! 💪🏻😎

Lena

Hurts so good! Thanks gorgous! #trainingwithida

Jackie

Upperbody burn is nice since my legs have been killing me for a couple of days now😅

Janita

Heidi Turunen

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

This was a tough one for me but I loved it! 💪🏼

Sarah Smith

rashida lukmanjee

W1/D1 Low Impact Total Shred

Svitlana

It was great! I love the pump in my quads and the sweat is real 🥵

W1/D2 Volume Legs Challenge

Miia

Hated it, but loved it! Very hard following that heavy leg day in the series 🔥😉

W1/D3 Full Body Fat Burn HIIT

Loved it! The glutebridge pump is my favorite even tho it hurts! 🔥

I can’t pick one favorite so here are my top 3!
Squat to abduction 
Donkey kick to fire hydrant
AWFUL Monster walk
Amazing workout again!!

Loved it... my favorite one is glute bridge with obducion

W1/D5 Booty Popping Band Workout🍑

W2/D1 SWEATY TABATA!

Great upper body workout! And i love the HIIT at the end 😍

Shannon

Loved it finisher was a killer and instead of breaks i treated it like a metcon 4 laps then a 1 min break my arms are toast.

Erin

W2/D2 Upper Body Circuit + 5 minute HIIT

A great set of exercise that I have bever tried with weights before. I feel so strong! Thank you!

W2/D3 Legs and Glutes Strength + Burner Workout

W2/D4 Muscle Endurance Pyramid Workout💪🏼

W2/D5 ABS and CARDIO 🔥

This was a killer, intense but fun workout routine. Loved it 🔥

Dayanna

W3/D1 Total Shred Level Up!🔥

That was very hard omg!! Sweating so much 😊

W3/D2 Glutes & Legs AMRAP + Stretching

Oh gosh my arms are shaking so much! 😅🔥

W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

Ida keeps the workouts fresh! 
My first completely banded workout 🏋️‍♀️

Flunssan aiheuttaman pakko paussin jälkeen hyvä treeni, pystyi tekemmän liikkeet myös kevyemmin. Hyvä pylly-cardio-jumppa🔥

Sanna Arpiainen

W3/D4 Booty Band Cardio🍑🔥

Valerie

W3/D5 Full Body STRENGTH

Superlore

Omg, first part so much fun, then abs 😱 after those obliques upper body abs killed me and when I heard you say we will do this 2 more times i almost fainted 😅 but I survived and got it done 💪 so happy now.. thanks Ida 🥰

W4/D1 Ladder HIIT and Abs Attack

W4/D2 Killer Leg Day

The variety of exercises keep me coming back to Ida and consistent!

This one is so much fun. Really loving trening with You 💪Such an inspiration 😍

W4/D3 Pyramid Tone Up!

Short but very effective! Shoulders are exhausted! Love it🔥🔥🔥🔥🔥

TAMARA WILSON

W4/D4 Nothing But Upper BOD!

I felt the progression!

Yessss, we can do it!

W4/D5 Cardio Sculpt 🥵👌🏼

This was strenuous.
I appreciate the different exercises for body parts I don’t usually train!

W4/D6 WAKE UP GLUTES!🍑

Always a challenging set of exercises that leaves me sweating.

W5/D1 Hamstrings, Glutes & Calves

W5/D2 Push Day💪 + HIIT

Loved it.. second tabatha was really tough for me and on last two I bearly made it 😅... I really love that you challange me and I get amazing filling after the workout.  Thanks 🥰

W5/D3 BOOTY BURN TABATA🍑🔥

Calorie burning! as always, love the cardio finisher!

W5/D4 Pull Day  + Metabolic Circuit

A great legs workout leaving me very sweaty!

W5/D5 QUADS OF STEEL

I did the run and it was great workout... love the mix it keeps this program interesting and fun

My goodness…I don’t run but this was awesome!

Did last weeks cardio sculpt instead (runnings not an option for me.). Amazing cardio workout.  🔥🔥🔥

W5/D6 5K Cardio (or Cardio at Home) + Stretching

I pushed through the burn and see the results!

W6/D1 HIIT OF CHAMPIONS + ABS ATTACK

W6/D2 TOTAL LEGS

I am sweating, great workout... spaghetti arms, and abs are on fire also

So good!!  Love it!! 2 to go!! 🔥💥🔥💥💜

Great  killer workout for upper body and love doing abs at the end!🔥

W6/D3 Fully Toned Upper Body💪

This workout is amaizing... love a good glute workout 🍑

Whew!!!  🍑🔥🔥🔥🥵. Hurts sooo good!!  1 to go!!  💜💜

W6/D4 TOTAL GLUTES‼️🍑

Such a great and fun cardio workout! I had to break it up into two sessions as I’m getting over being sick and didn’t want to push it. 

You are so amazing! I absolutely love all your workouts and have seen such a difference since I started.

Wow, we did it... so much fun and for me time was gone fast... loving the sweat... definitly I will do this challange again... p.s. i was jumping with you all the time

W1/D4 Six Pack Abs + Upper Body Sculpt

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