Name: Playbook - Ida Jemina - W1/D4 Strong legs and booty
Uploaded: 2024-02-13T13:19:03.615Z
Duration: 45 min
Description: W1/D4 Strong legs and booty

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Tsvetomira

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

Nanine

Janita

Super hyvä ja tehokas! Uusi lemppari treeni!!!👊👊👊💕

Candy

I will be feeling this one tomorrow! 👍👍

Jacquelyn

Feeling stronger day by day 👊🏽🙌🏽

Victoria

Great strength builder.  Love a slow focus workout. 💜

Guillermina Cruz

Katie Foster

Laura

Oli sopivan nopea ja tehokas treeni🔥😊

Tiia-Maria Gurkalova 

Kolmen kilon painoilla ei kyllä treeni tuntunut kovin tehokkaalta, pitänee täydentää painovalikoimaa tulevia treenejä ajatellen mutta nyt taidan kyllä tehdä toisen treenin lisää…

Mirja

Amanda

Great workout plan.. By the way, I completed this workout yesterday, I just forgot to swipe complete

Brittney

Christina

Madeleine

My legs loved this! The lounges hurt bad by the end hehe

Emmelie

Tämä oli hyvä setti! Välillä vain mietin, että olisiko hyvä olla jonkunlainen lämppä näissä aluksi

Johanna

Seija Ylikotila

Hyvän tuntuman sain tällä treenillä 🍑

Anni

Leticia Lopez

Legs are my strong suite, made it through all reps and sets with 8lb dbs. 😁

Tahirah

Svitlana

Erittäin hyvä treeni. Tuntuu ympäri jalkoja, eikä vaan reisissä👌🏻

Sanna Arpiainen

Sarah

Diana

My legs are absolutely shaking!! Feels good after a smashing workout!!🔥

Rineetha

Haleema

I dont know if this was a little more kind workout because the other 3 before, it was burning and I was dripping sweat! 

This one not so much sweat. But a lot of contact with clutes wich I like. 

PS, I am sore as hell everywhere in my body 😅 from the other days. Love it

What would you recommend me after the 40 days spring schallenge? And do you offer also training plans like upper/lower split for 5/6 training sessions per week? 
I used to train with barbells and dumbbells and heavy weights but missed the cardio part, so I love to shred with your HIIT workouts, too...
Thank you so much!
Stef 😁🤗

Stef

Edwin

Maja

Jena

Maria

I really felt this work out on the lower part of my body. Half way through the work out I almost started cramping up but after a few minutes of rest everything was fine and made through the work out no problem. Can’t wait to do work out number 5 tmro!! Thanks IDA

Rafael

Easier than yesterday but very affective ! Thank you

Jose

Giorgia

Kathy

Sabrina

That calf workout at the end with 20ibs weight was a serious burner! 👌👌👌

Mila

Rossana Corniel

Sári

Brittany

Amazing morning Workout 💪🏻🔥❤️

Dainalee

loved this workout!! Really nice how I’m able to do it at home with only a pair of dumbbells

sophia

Ysela Barrera

Strong legs and booty! That's what we are looking for! Let's do this! For this workout you need dumbbells or any other substitute from home; water cans, bags of rice, books, filled back bags etc. 

- Lunge to Rear Lunge Combo 3 x 8 combo reps
- Squat to a Pulse 3 x 10
- Dumbbell Romanian Deadlift 3 x 10
- Glute Bridge and Holds 3 x 10
- Double Quadruped Transverse Hip Abductions 3 x 10 per side
- Standing Calf Raise with Dumbbells 4 x 10

-Stand upright with dumbbells at your side, palms facing your body. -Lunge forward with your right leg, bending your trailing knee so it almost brushes the floor. 
-Use the heel of your right foot to push your upper body back to the starting position.
-With same leg step backwards into a reverse lunge
- One complete repetition is done when you have done a combination of one lunge and one rear lunge
- Perform 3 sets of 8 complete repetitions to both sides

Lunge to rear lunge combo

- Begin with the dumbbells in front of you between your legs. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees and moving the hips back. Ensure that the knees stay align with the feet.
- Continue as low as you can that feels natural to you. When reaching the lowest point reverse the motion, drive the weight upward into a small pulse and back down again. 
-Then stand back up into starting position

Squat to a Pulse

-Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. INHALE. You should feel a deep stretch in your hamstrings as your hips move backwards. 
-Now, reverse the motion as you return to the standing position and squeeze your glutes. EXHALE. 
-Maintain tightness in your core and repeat!

Dumbbell Romanian Deadlift

- Place the weights just above your pubic bone, you can use a training mat or similar as a pad if needed.
- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.
- Hold at top position for 2 seconds.

Glute Bridge and Holds

- Starting Position: On all fours, knees below hips, hands slightly wider than shoulder-width. 
- Slightly lean with your hips towards the side of the supporting leg to feel a stretch in abductors. Straighten groin back parallel to ground and simultaneously lift the other leg up laterally. Return down to a slight lean.
- Repeat for prescribed reps, then switch legs.

Double Quadruped Transverse Hip Abductions

- Stand straight with dumbbells in both hands.
- Raise your heels as far as you can off the floor.
-Squeeze the calf muscles on the top, and then lower your heels back to the starting position.

Standing Calf Raise with Dumbbells

W1/D4 Strong legs and booty

Rashida

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

Dima

Ellie

W1/D2  Strong upper body + HIIT

Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Finishing that felt like an accomplishment!

W1/D3  Total shred

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Sharyl

Wendy

Monini

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

Dilara

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

Lindsay

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W1/D4 Strong legs and booty

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