Name: Playbook - Ida Jemina - W10/D4 ABS + Booty Lift Cardio
Uploaded: 2024-02-23T11:32:14.852Z
Duration: 55 min
Description: W10/D4 ABS + Booty Lift Cardio

Rebecca

Woho! Friyay!!! Good session well with my tomato face 🔥 💦 💪🏻 another amazing workout complete! #trainingwithIda

Isa Flores

Jenna

Irina

I absolutely love this targeted weight workout for abs! Today we will increase the amount of reps. Let the ab muscles work with these 6 burning exercises. We will dedicate the first part of the workout for abs.

The second part is for booty lifting cardio. The more you push, the better you will feel after! This will get your booty to work but also improve cardiovascular fitness, keep your heart healthy and burn calories.

- 8 exercises x 3 rounds
- 45 sec each exercise
- 15 sec break between the exercises
- You can take a 1 min break between the rounds.

Each crunch counts as rep

- Lie on your back and lift your legs by tucking your knees towards your upper body
- Place a weight on your shins and lower your legs and upper body down while fully extending your arms and legs
- Crunch back up and take the weight to your hands
- Lower your legs and upper body down while fully extending your arms and legs, keeping the plate on your hands throughout the movement

In & Outs

- Lie on your back with knees bent and heels on the floor
- Hold a weight in your hands and keep your arms extended upwards
- Sit up by engaging your abs
- Come back down with a controlled motion

Weight sit ups

Each pass under counts as a rep!

- Sit down with a slight backward lean
- Pass the plate from hand to hand alternately under your hamstrings while holding your upper body still by engaging your abs

Pass under crunch

- Each twist counts as rep
- Sit down with a slight backward lean with knees bent and heels on the floor
- Hold a weight in your hands and twist your upper body from side to side while bringing the weight near the floor as you move from one side to the other

Seated twist

- Each v-up counts as rep
- Lie on your back with your legs and arms fully extended while holding a weight in your hands
- 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

- Each kick counts as rep
- Lie on your back while lifting your extended legs alternately up and down in a scissor-like manner
- Hold a weight in your hands and arms extended upwards
- Keep your head up throughout the motion

Weight hollow hold flutter kicks

Oh you are going to love this booty lift cardio session! No need to go running - we can do everything at home! It improves your cardiovascular fitness, burns calories and keeps your heart healthy and happy. Keep a nice medium pace when doing the exercises. Let's go!

- 8 exercises x 3 rounds
- 45 sec each exercise
- 15 sec break between the exercises
- You can take a 1 min break between the rounds.

- Step back
- Bring your knee down until
both legs are at 90 degrees
- Push through your front leg to come up
- Kick forward with the leg that is behind you

Rear lunge to kick

- Lay on your back
- With alternating legs perform a single leg glute bridge as if marching by engaging the glutes

Marching Single Leg Glute Bridge

- Perform two shuffles to the side
- Lower down to side lunge
- Repeat to the other side

Shuffle to Side Lunge

- In a squat hold position punch the air with alternating arms

Squat hold with punches

- Start with your hands and feet on the floor
- Push your hips up with your glutes
- As you come up engage your core
- Keep your arms fully extended throughout the entire exercise

Crab Hip Thrust

- Lower down to a squat position
- Come back up and simultaneously lift one leg and the opposite arm towards each other
- Lower back down to a squat position and perform the toe toucher to the other side

Toe Touchers with Squat

- Lay on your back with knees bent and feet on the floor, arms to your side
- Thrust your hip up with an explosive enough motion to hop off the floor a little
- Come back down with a controlled motion

Glute Bridge Hops

- In a squat position tap diagonally back with your legs

Squat Tap Backs

Booty Lift Cardio

W10/D4 ABS + Booty Lift Cardio

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Amanda

W1/D3 Dumbbell Glutes and Legs

Tiffany

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

Dima

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W10/D4 ABS + Booty Lift Cardio

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