Name: Playbook - Ida Jemina - W1/D4 Strong legs and booty
Uploaded: 2022-11-13T17:38:34.223Z
Duration: 45 min
Description: W1/D4 Strong legs and booty

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

Nanine

Janita

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

Missy

I will be feeling this one tomorrow! 👍👍

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 Smith

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 Mazzi

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

Monini Huerta

Moza

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

Re-starting this program. Holy 🔥🔥!
It’s so amazing what can be accomplished with just body weight!  Longevity is my goal.  HAVE to be able to lift and move own body weight as I age. 
These workouts are the bomb. 💜💜

Hard workout! It is worth it! Never give up! Make the impossible possible!

Jillian Whitton

Talia

W1/D1 Booty burn + burner workout

Miriam

W1/D2  Strong upper body + HIIT

Holy 🔥🔥. No words. This one’s amazing. True test of endurance. LOVED it!!

Elena

Great workout & exercises targeting the whole body. Had to modify some 🥵

W1/D3  Total shred

Holy 🔥🔥. Always amazed how it builds.  Such great training!! 💜

Huhhei, hengästyttää ja hiki valuu🤣 huippu jumppa!

W1/D5 30 minute cardio at home

Constantly amazed at what I can accomplish in 30 min at home. This was great.  Abs…such a reward at the end!! 💜💜

Heather

W2/D1 Full body tabata + abs attack

Why are the short lists the hardest!!  Learning to fear the short list!  🤪😂loved it. Great way to end the week! Monster stomps!! 💜

W2/D2 Booty band and legs

That’s one way to Monday!! Jeez!! 
🍅🤪🔥🔥🔥

Such a fun mix of workouts. Try this one! It works you and it's so fun!

W2/D3 Total shred

W2/D4 Toned upper body + HIIT

Wow, this was tough but made it true, what a feeling🥳🔥

Always fun to finish my last workout of the week ☺️⚡️✨

W2/D5 30 minute cardio at home

That last 15 minutes take grit to get through! You got this!

Monday kick off well ⚡️✨⚡️❤️

W3/D1 Booty burn + 15 minute burner workout

Tough but I loved it!! Definitely had to modify reps for my level, but know I’ll see progress.

Katie

W3/D2 Strong upper body + 10 min interval boost

Good Wednesday workout 🏋🏽‍♀️✨

Oli taas tiukkaa settiä, hyvällä tavalla tietysti 💎💯 hieltä ei säästytty tänäänkään.🔥

Raine Lipscher

W3/D3  Total shred

Taattua laatua.
Taas pitää ylistää tätä sovellusta, parasta mitä on ja Idan viestit auttaa jatkamaan tsemppamista 💯🔥💎

Loved those quadriceps exercise! Actually felt amazing!! Thanks Ida. You da bomb.com! 😉😘

Jackie

W3/D4 Strong legs and booty

W3/D5 30-min cardio at home

W4/D1 Full body tabata + abs attack

Shannon

W4/D2 Booty band and legs

W4/D3 Total shred

Greatly appreciate that I am now half of the progress/program ✨❤️⚡️❤️✨

Tehokas yläkropan treeni, tykkäsin 💪🏻

W4/D4 Toned upper body + 10 min interval boost

Oh my gosh,that was good! 💦💦💦💦💦💦😊 
Happy Holidays Ida!
Wish you all the best,happiness love and more then that!!!
May are you happy 
May are you loved
May are you stay beautiful and vibrant and everything you want!!!
💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗

Zdenka

W4/D5 30 minute cardio at home

Feeling the week refreshing ❤️✨👊🏽

4. Setissä kuminauha meni katki ja vikassa Hiit setissä sykkeet tapissa 👌🏼😅

W5/D1 Booty burn + burner workout

First work out that I finished within the entitled time! 💪

W5/D2  Strong upper body + HIIT

Feeling good to keep the track after 2 weeks of sickness ✨👊🏽❤️

W5/D3  Total shred

Jalat sai kunnolla treeniä juoksulenkin jälkeen 😅

Killer workout for the glutes and legs! 😍🔥

W5/D4 Strong legs and booty

Gaby Ruiz

W5/D5 30 minute cardio at home

Kandice

Maria Maurapostolou

W6/D1 Full body tabata + abs attack

Great workout but some of the videos are a bit slow to start, about 20-30 seconds. Thanks.

Lexxie

W6/D2 Booty band and legs

Kiva ja sopivan pituinen perusjumppa, tämän seivaan 👌🏼💪🏻😅

W6/D3 Total shred - lunge special!

Hyvää progressiota liikkeiden vaativuudessa!

W6/D4 Toned upper body + HIIT

Sectwin

W6/D5 30 minute cardio at home

Mä olen varmaan kankea tai jotain, mut en kyl pääse istunnasta ilman käsiä ylös, painopiste varmaan väärä, kun nousen?

Killed me! Haha 😆 So good and burning workout! 🔥

W7/D1 Booty burn + burner workout (abs and legs emphasis)

W7/D2  Strong upper body + Interval Boost

Kiva perusjumppa, kaikki lihakset tuli käytyä läpi 😅👍🏼

Claire

W7/D3  Total Shred Advanced

Oikeen jees treeni 💪🏻 4. setin videolla ei ollut kumpparia vaikka tekstissä mainittiin. Tein ilman ja kyllä poltti silti sikana 🍑😅

To much on my knees. 
The first exercise and then the one on the knee with leg out..

W7/D4 Strong legs and booty

Antonia

Love a brief but effective cardio workout. Like this! TY Ida ❤️

W7/D5 30-min cardio at home

Tää oli hyvä, sopivan pituinen treeni 😅👌🏼

W8/D1 Full body tabata + abs attack

Love that glute burn. Hoping to target my underbutt cheeks ☺️. 

Maybe I'll try booty challenge next! Ty Ida!

Love the burn and pump in my glutes! 😍🍑

W8/D2 Booty band and legs

Koko kropan tehokas treeni 😅 Punnerrus kaikista haastavin 💪🏻

When you think your done and there's a 21st set 🤯 never a dull moment with you 🥰

W8/D3 Total shred - Advanced

Ah nämä punnerrusliikkeet ei oo mun suosikki mut muuten hyvä. Vatsalihasliikkeitä odotin kans vikaksi treeniksi, mut tein sit oman sarjan niitä vielä tähän perään 💪🏻

W8/D4 Toned upper body + Interval Boost

Olipas treeni flunssan jälkeen 😅 tästä on hyvä jatkaa 💪🏻

Koronainfektion jälkeen sykkeet koholla, mutta selvisin! 😅 Onko kokemuksia muilta kauanko kestänyt toipua lievästäkin infektiosta milloin uskaltaa alkaa kunnolla treenaamaan?

W1/D4 Strong legs and booty

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