Name: Playbook - Ida Jemina - W11/D4 ABS + Booty Lift Cardio
Uploaded: 2024-02-23T11:32:14.869Z
Duration: 60 min
Description: W11/D4 ABS + Booty Lift Cardio

Corinne

Monini

Rebecca

Happy heart + tomato face = amazing feeling 🔥 💦 💪🏻 such a way to burn those extra calories love it ✨ #trainignwihIda

Isa Flores

Irina

Get ready for ab burn! Today we will increase the amount of reps with the ab exercises and finish off with an amazing session of booty lifting cardio! It will have a new exercise at the end of the round which means more sweat and more fun! This is YOUR time - enjoy it!!❤️💪

Take one dumbbell with you for the ab workout.
Booty Lift Cardio will be done with bodyweight.

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!

- 9 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

Touch your booty with your heel and take your hands with you. It's all about getting the heart rate up and having fun!

Cardio but kicker

Booty Lift Cardio

W11/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! 💪🏼💪🏼

Kendall

W2/D3 Dumbbell Glutes and Legs

Those leg raises and windmills, wow! Great workout as always from you!

Yana

W2/D4 ABS + CARDIO

I think I am finally getting my stamina back!! Woo hoo!

Killer glutes 🔥🔥🔥 but I loved it!

Bev Thomas

W2/D5 Round Glutes

This is one of my favs! The froggies are not getting easier at the end 😅😅 I may have to switch that up in the rotation.

W3/D1 Glutes and Legs Volume Pump

Sanna Arpiainen

W3/D2 Entire Upper Body

Ellie

Another great morning working legs and glutes! Thanks for all the training, it’s making a huge difference!

W3/D3 Dumbbell Glutes and Legs

W3/D4 ABS + CARDIO

Starting to see the results!!! 👏👏👏

That last superset got me with the low squat pulses 🔥!

W3/D5 Round Glutes

The Bulgarian split squats get me every time 🔥!

W4/D1 Glutes and Legs Volume Pump

Megan

Love I keep getting challenged, bring it on!

W4/D2 Entire Upper Body

I’m getting stronger with every time I do this workout!

W4/D3 Dumbbell Glutes and Legs

The planks are getting longer and I’m getting stronger! 🎉

W4/D4 ABS + CARDIO

Week 4 and still burning!!  However looking forward to the switch up next week. 😊

W4/D5 Round Glutes

You know it’s a good workout when you moan and groan along the way!!
🦵🥊😅

Buuuurns!!  The finisher is no joke. 😍

W5/D1 Intense Glute & Leg Day

Was sick all last week , great workout to get back in 👏👏👏

W5/D2 Total Upper Body

Michelle Bravo

W5/D3 Build curves - Glutes & Legs Strength

357 calories burned! I can’t feel my body 😅

Wow what a great ab and lower body circuit! Definitely got me sweating!

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Hard but so worth it! Great to be back! There’s no other better way to treat your body!

Jillian Whitton

W6/D2 Total Upper Body

That torture walk gets me every time! 😃🔥

I almost died, but I’m alive.. so,, to be continued 🥲😎

W6/D3 Build curves - Glutes & Legs Strength

These Abs are some of my favorites!!! And the lower body circuit is 🔥!

I like the fact that you introduce abs exercises despite booty builder as the main target 😤👍🏻😼🙌🏻

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

That finisher had my glutes screaming! 🔥

Finally I felt in love with today’s work out!! on the seventh week  😅 better later then never 👊🏻😤

W7/D1 Intense Glute & Leg Day

Love the strength I am feeling and seeing!

Something about completing 56 pushups on your toes that makes you feel strong AF 😊

Antonia

W7/D2 Total Upper Body

Martina

W7/D3 Build curves - Glutes & Legs Strength

Gaby Ruiz

W7/D4 ABS + Boosting Lower Body Circuit

Mira

W7/D5 Ultimate Booty Builder

WoW, I’m never ready for this workout 😅 not being ready though doesn’t mean I won’t do it 😤😼

Booty pump is reallllll good with this one!

Megan Haenitsch

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

Your workouts always bring the be(a)st out of me! 🥵🥵🥵

Leticia Lopez

W8/D3 Build curves - Glutes & Legs Strength

Seemed never ending… but gives good results 🙌🏻

W8/D4 ABS + Boosting Lower Body Circuit

Oh my God, that was tough! Am I ever going to fall in love with the gym? 🥹😢

W8/D5 Ultimate Booty Builder

Absolutely LOVED this workout! Every booty muscle is on FIRE! 
🍑 🔥

Ashley

W9/D1 Volume Legs and Glutes

Love all the arm variations! Arm days are my favorite!

W9/D2 Upper Body Sculpt

Feeling successful 😃 My form on RDL’s and B-Stance has improved so much! Never could have done this without this program!

I loved this one! My inner thighs are going to feel it tomorrow

W9/D3 Thick and Strong Lower Body

Did not like this workout very much but I am a runner so I get plenty of cardio.

Laurie

My goodness!!!! 🥵🥵🥵🥵🥵🥵 I'm out of breath! This is burning! Woooow! How's Cardio! Amazing!!! Keep moving! Keep going!! U’r the best!! 🙌🏻🙏🏻🤩

Melissa

W9/D4 ABS + Booty Lift Cardio

WoW! I liked it so much👊🏻😃👍🏻

Tina

W9/D5 Glutes Targeted Band Workout

Increasing my weights and feeling confident in my form! Love seeing the progress!

W10/D1 Volume Legs and Glutes

End of the day workout this time and so happy I did it! 🎉

I love the the fact that you introduce upper work outs even if the main focus is the booty ❤️  Enjoyable 🙌🏻

W10/D2 Upper Body Sculpt

Evelyn

W10/D3 Thick and Strong Lower Body

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

W11/D4 ABS + Booty Lift Cardio

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