Name: Playbook - Ida Jemina - W1/D4 - Strong Upper Body + ABS ATTACK
Uploaded: 2022-11-13T17:38:34.323Z
Duration: 45 min
Description: W1/D4 - Strong Upper Body + ABS ATTACK

Jamie

Daniela

Nepo

Felt great, but I need to work on my form with the cable machine. I don’t feel it where it needs to work 😔 Still a great pump though!

Melissa Johnson

Quick sweat! Love it! Bicep exercise was definitely difficult by that 3rd set!! Pushed through

Shae

Christine

Really simple, but still heavy. Abs are not my favorite part to train.

Eveliina

Amazing way to work those arms but omg I was like wohoa nice burning and almost thought that I couldn’t make it but I got this 💪🏻 💕

Isa Flores

Finished 5 days in a row and I can already tell this 8 week program is going to transform my body. So excited for the challenge !

Maris

I don’t usually like upper body days but this was fun!

Hannah

Shahila

Rozelle

Had a friend join me today and we both had fun... it really hit

Lisa

Jouhara

Mari

Viktorie Surmøvá

Mayra

Nadia

I am happy that every day you do different exercises 🤗

Anna

Rossella

Good good workout 💪🏿 Arms are burning

Brittney

Melissa

It was intense. I can feel pain in my abs but i did not sweat much. Anyways it was good for my abs

Great workout with burning exersice for ABS 🔥 best feeling after this workout 💦

Janina

Adli

Kova treeni, kroppa oli vaan vähän vetelä.. 😑🤔
Rear delt row tuntui hassulta ja asento tuntui kummalliselta, alaselkään otti aika paljon. Osassa liikkeitä painojen kanssa hakemista, koska uusia liikkeitä itselle.

Minttu

My abs are on fire 🔥 great weekend Kickstarter!

Schae

Kate

Danni R

I loooooooove it.. Especially the feeling next day ❤️

Tanja

Romina

It was a great workout but I added reps to challenge myself further! Great diversity in the workouts! Thank you for this!

Kim Garcia

Grecia Jimenez

Hyvä treeni, tuntuu siellä missä pitääkin! Sellainen, että pitääks tuossa eka liikeparissa ekan liikkeen kohdalla käsien suoristua niin, että pää on käsien välissä? Tää urheilusanasto enkuks ei oo mun vahvin alue, mutta tässäpä sitä oppii 🙂

Pauliina Plosila

Christmas 🎄 Eve Workout 🏋️‍♀️ was great!

Christina

Started all over the 8weeks program🔥🔥🔥🔥

Miru

Viivi

Shelbi

Amanda

Ashley

Tiia

Worked well also at home as I had no chance to go to gym. Just replaced two first excercises.

Kirsi

The ab part didn’t feel very challenging. I found the first exercise hard to get the mind to muscle connection

Alice Grace

Great workout! I really loved the ab workout. Abs on fire!!!

Kelly

Merlin

Full upper body workout! At the end of the gym workout I have a little surprise for you and we will do an abs attack to really target that six pack! Let's do this!

Always do warm up sets before working sets.

Alternating set  1
Cable underhand pulldowns 3 x 8
Cable bent over row  3 x 8 

Dumbbell bench press 3 x 8
Leaning shoulder press 3 x 8 
Rear delt row 3 x 10

Alternating set 2 
1,5 Bicep curl 3 x 10
Lying tricep extension 3 x 10

Ab attack circuit

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

-Position yourself standing in front of a  cable machine with a lat pulldown bar positioned at the high setting. Grab the bar with a close grip, your palms facing your body and your arms fully extended. Bent at the waist.
-Without moving your torso, pull the bar down until it touches your chest. 
-Pause, then slowly return bar to the starting position.

Cable Underhand Pulldown

-Attach a row bar to a cable pulley that is a little lower than waist high.
-Grasp the double-row bar with both hands with and underhand grip and step back until the cable is pulled taut and your arms and shoulders are stretched forward.
-Flex your hips and knees so that you are almost in a seated position.
-Keeping your elbows close to your body, exhale as you pull the double-row bar to your lower abdomen.
-Hold, stick out your chest, and squeeze your back muscles.
Inhale as you return the double-row bar to the starting position, with your arms and shoulders stretching forward.
Repeat for the prescribed number of repetitions.

Cable Bent-Over Row

Alternating set 1

- Lie down on a flat bench with 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. Squeeze your chest, hold for a second and then begin coming down slowly.

Dumbbell Bench Press

-Standing with feet together while supporting yourself at a slight angle with one arm, hold a dumbbell in other hand.
-Bring dumbbell up to shoulder press position with elbow at 90 degrees
Perform shoulder press by pushing weight towards ceiling and returning it back down to starting position.
- Perform  prescribed number of repetitions.

Leaning Shoulder Press  8 per side

Stand in an up-right position with a dumbbell in your other hand.
Bend your knees slightly and lean forward in a bent-over position. Keep your back straight.
Hang your arm out in front of you, perpendicular to the floor, with your palm facing you and your elbows pointed to the side. You can lean to something with your other hand if you want. This will be your starting position.
Keeping upper arm perpendicular to torso, pull dumbbell up toward upper chest until the upper arm is just beyond horizontal. 
At the top of the rep, pause for 1 second and squeeze the rear delt. Return and repeat for prescribed number of repetitions.

Rear Delt Row 8 per side

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

-Start with a barbell in hands with palms facing away from your body at arms length near your hips.
-Keeping your elbows at your sides curl the weight upwards towards your upper chest. Return the weight to start position.
-Keeping your elbows at your sides curl the weight upwards until your elbows are at 90 degrees. Return the weight to starting position
-Complete requested number of reps

1,5 Reps Bicep Curl

-Lying on a flat bench with a barbell.
-Extend your arms and hold the barbell directly in front of your chest in an overhand grip (palms facing away from your body). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the barbell towards your forehead.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Lying Tricep Extention

Alternating Set 2

Nothing but abs! Let's get rock-hard abs with my favorite abs exercises and finish today's session with that fantastic ab burn!

16 reps (8 each side)
no rest between exercises
60 seconds rest after each round

-8 reps per side
-Begin in a side elbow plank on your right side with straight legs and your feet stacked.
-Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
-Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.

Side Plank with Hip Dips

-Start by sitting on a soft surface with a kettlebell at legs length away from you.
-Sit back with hands at chest while engaging your core.
With the bell next to your feet lift your feet off the ground and raise them up and over the bell.
- Do not allow your feet to touch the ground as you move your feet up and over the bell on opposite sides repeatedly.

Seated Leg Raise Over Kettlebell

-Begin this crunch by lying flat on your back, press your back into the mat, hold your chest tall keeping a space in between your chin and chest, and engage the midsection. Extend your arms and legs out from your body, like you are creating an actual star, or a big X.
-Now, taking your left arm and right leg, lifting up in the chest and squeeze in the core. Try to meet that hand and foot in the air over the middle of your body while keeping your other arm and leg extended out in your star position.
-Once you reach your fullest contraction, return to the start, and repeat with the opposite leg and arm.

Star Crunches

ABS ATTACK circuit

W1/D4 - Strong Upper Body + ABS ATTACK

Tracy

Aivan mahtava! Sairasputken jälkee on hyvä aloittaa tästä :)! Kyllä on kunto sen verran huonontunut taas mut eiköhän se pikkuhiljaa kunhan ehtii!

Magdalena

Alexis

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

Sabrina

Jennifer Prescod

W1/D2 - Volume Upper Body + HIIT

Talia

W1/D3 - Strong Legs and Glutes

Oli jotenkin todella raskas treeni. Tein kuitenkin, vaikka monta kertaa teki mieli lopettaa 😎

Milla

Addelyn Quinn

Elizabeth

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

I swear I’m athletic but the second we did pushups😅 great workout!

W2/D2 - Volume Upper Body + HIIT

Cassie

T bar lunges were really awkward to hold. Felt like I could have done more weight, but I couldn’t keep balance. Learning process 😁

W2/D3 - Strong Legs and Glutes

Michelle

I don’t know about back, but abs were totally smashed

Olga

W2/D4 - Strong Upper Body + ABS ATTACK

This 11 minute full-body circuit in the end was a pure killer😰

In a funk last couple of days, but got it done today.

Wowwwww!  Loved it. The circuit at the end was the killer!

Jen B

W3/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

My favorite type of cardio! I used the treadmill. I had to alter a few moves bc it seemed like everyone today needed the cable machines 🤦🏼‍♀️ Still got a great burn!

Interval boost at the end is a great finisher!!!

W3/D2 - Volume Upper Body + Interval boost

Great workout! I’m loving this program!

Isaac

W3/D3 - Strong Legs and Glutes + 20-minute cardio

W3/D4 - Strong Upper Body + ABS ATTACK

I was dying already after the first set, but the full-body circuit killed me totally

Ihan huippu 🔥 Jalat ihan pumpissa. 💥

Meea

W4/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

This really wow was a thought one but I got this 💪🏻 🔥 no pain no gain so let’s keep doing that hard work

W4/D2 - Volume Upper Body + Interval boost

W4/D3 - Strong Legs and Glutes. 25-min Cardio

W4/D4 - Strong Upper Body + ABS ATTACK

Helene

W5/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

W5/D2 - Volume Upper Body + HIIT

Pohkeet on ainakin tulessa🔥😅 Ja on ne pakarat myös. Kiitps🔥🔥

Martina

W5/D3 - Strong Legs and Glutes

Super treeni, kun haluaa väsyttää yläkroppaa.❤️‍🔥❤️‍🔥😍Thanks Ida!

W5/D4 - Strong Upper Body + ABS ATTACK

Venera

Wowwww. That was a killer!  Loved it and I have a lot of room to improve.

Aziza

W5/D5 Fat Burning Stairmaster cardio

Such a burning one 🔥 🥵 but a nice feeling after the work it’s done 💪🏻 💕

W6/D1 - Grow Glutes and Legs + 11 min Full Body Circuit

Oh, my gosh, these pyramid sets are awesome

Amazing but wohoa 🥵 my arms still shaking and u barely can write lol but awesome feeling after the work it’s done 💪🏻 only with Ida 💕

🔥❤️‍🔥👌🏼 perfect and I'm on fire.💦💦

W6/D2 - Volume Upper Body + Interval boost

No nyt oli taas 🥵🔥👌🏻 yks lemppareista 🔥

W6/D3 - SHAPED Legs and Glutes!

❤️‍🔥 abs are on fire. Upper body felt good to do but I needed to find some other options for movements because of rush in the gym.😄💖💦

Such a burn on those abs 🍫 I can feel them burning 🥵 🔥 but amazing feeling now ! It wasn’t easy but I got this 💪🏻

Jenna

W6/D4 - SHAPED Upper Body + ABS ATTACK

I just make 30 minutes at the treadmill but it was a good one 🔥 🥵

Another week complete , and I really , really can see my changes , I lost 3,4kg in 2 weeks

I could do everything except the jumps at the end because my gym’s equipment is old and I can’t jump on it or it will break!

Benaisha

W6/D5 Fat Burning Stairmaster cardio

Such a burn 🔥 🥵 I really thought I wouldn’t make it but I did it 💪🏻 and it’s an amazing feeling after the work it’s done 💕 still working to make me more stronger and confident thank you Ida

Kristie

W7/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

It was f…g awesome.Thanks God I’m alive😜

This one was a challenge one 💪🏻 🔥 but I got this with Ida and my tomato face says that’s it lol 
 🥵

W7/D2 - Volume Upper Body + HIIT

Amazing but such a burn my butt was on fire 🔥 🍑 but I saw that shape in the mirror and I just keep pushing myself until the end 💪🏻 💕 can’t wait to start tomorrow a new challenge!

Anna Conrado

Can’t love more your program one more week and I’m done:(

Salwa

W7/D3 - Strong Legs and Glutes + 25 min cardio

It was thought but I made it until the end 💪🏻 🔥

W7/D4 - Strong Upper Body + ABS ATTACK

Tomato face active all the time lol but awesome way to burn calories and as well relax the mind from the routine 🏃🏻‍♀️

TAMARA WILSON

Oli hyvä treeni puolison tyttären kanssa ❤️

W7/D5 Fat Burning Stairmaster cardio

It was intense workout. I like my improvement on leg quads and calf.

Heramb

W8/D1 - Grow Glutes and Legs + 11 min Full Body Circuit

Such a burning 🥵 🔥 💪🏻 my arms was shaking and my whole core as well but amazzzzing!

Yesss my shoulders are burning right now 🔥

Audrey

W8/D2 - Volume Upper Body + Interval boost

Thought and burning one ❤️‍🔥🔥🥵 but I made it until the end ! I feel unstoppable now and my bootay feels great!

W8/D3 - SHAPED Legs and Glutes!

Amazing but Wohoaaa nothing easy to make it but I got this 💪🏻 what a burning 🥵 🔥 in the abs and the arms and everything lol

Absolutely amazing! After the 8 weeks shaped at the gym I feel stronger and more confident in my abilities.  My boyfriend recommended your app when I was looking for a program and I'm so glad I listened! Looking forward to the next challenge!

Workouts like this are so much better than HIIT or ESPECIALLY those damn 11min circuits. 💀💦

Anonymous

W8/D4 - SHAPED Upper Body + ABS ATTACK

It was amazing 🤩 but I change the machine for cardio dance 💃 it’s always a good idea do cardio to keep the heart happy ✨

W1/D4 - Strong Upper Body + ABS ATTACK

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