Name: Playbook - Ida Jemina - W2/D1 Full body tabata + abs attack
Uploaded: 2024-02-13T13:19:03.622Z
Duration: 45 min
Description: W2/D1 Full body tabata + abs attack

Sharyl

Wendy

Monini

Looooved this!!! So quick and efficient! Time flew by ❤️💪🏼

Lindsay

Kiva tempo treenissä ja hyvää vaihtelua ainaiselle tee x määrä + kierrokset. Mielestäni saisi mukana kumminkin olla laskuri josta tietää koska vaadittu 20 tai 30 sekuntia on kulunut ja mukana olisi myös hyvä olla että oliko kierros ensimmäinen, toinen vai kolmas. Menee helposti laskuissa itse sekaisin kun pitää keskittyä moneen asiaan samalla.

Outi

Täydellinen aloitus opiskelupäivälle! 🤩

Johanna

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

Janita

Heather

The last round was difficult but always feel good at the end of the session 👊🏽

Victoria

Kova 💥💥 hieltä ei vältytty 🔥💯

Laura

Jera Donner

Raine Lipscher

Terhi

Awesome 😊  thanks for your encouragement

Rosa

Tehokas treeni! ABS are burning! 😄💪🏻

Amanda

Maria Maurapostolou

I did it! Today I was left with a great feeling💛👏🏼

Madeleine

Emmelie

Marie Amira

Ehkä paras tabata- setti, samoin vatsat!

Seija Ylikotila

Casey Dusenberry

Rossana Corniel

Oli taas aivan huippu treeni! Kiitos 🥰

That was pretty tough (especially on the abs 🥵) but it feels good!

Karimi

Tahirah

Mailyn

Chris

Karen

Sarah

🔥🔥🔥 tough workout, loving this program ❤️

Natalie

Great! You should know some of your real time workouts aren’t loading like “total shred” and another one (can’t remember name)

Perla

Great workout, instructions still unclear for example on abs. As to whether L+R= 1 rep or 2reps, this needs to be more clear on every exercise. I am too tired in workout to figure out which it is and it wastes time I think I rather than doing. Thanks x

Edwin

It would amazing if we could get some of these workouts in real time as well!

Jenna

Agie

Jena

Emmi

Awesome! I feel the baby weight coming off!

Darci

Ihan best treeni! 🤩Kiitos tästä 🔥🔥

Elise

This was a crazy good workout!  Glad I made it through it feeling better every day

Jose

HATED CARDIO, but then YOU CAME 😍 love it love it love it 
U r the best 💥

Giorgia

Jennifer

Mila

Megan

This full-body tabata workout takes only 19 minutes but it is super efficient and your body will continue to burn calories long after you have finished. After the tabata, we will do an abs attack to really target that six-pack! Let's do this!

Warm-up: 
- 30 x Jump ropes
- 20 x mountain climbers
- 10 x squats
- 5 x pushups
- 5 x front to back leg swings per leg

Workout:
- 4 Tabata-rounds consisting of 2 different exercises
- 20 sec work - 10 sec rest x 4 each exercise
- You can take 1 minute break between Tabata-rounds.

Tabata 1. High knee run x 4 - Mountain climbers x 4
Tabata 2. Jumping jacks x 4 - Plank jumps x4
Tabata 3.  Squat pulses x4 - Back extension to push up x4 
Tabata 4. Standing Toe taps x 4 -  Butt Kickers  x 4

Abs attack:
Nothing but abs! Let's get rock-hard abs with my favorite abs exercises and finish today's session with that fantastic ab burn! No equipment needed!

- Bicycle Abs x 16 
- Hip Raises With Twist x 16 
- Scissors x 16 
- Star Crunches x 16
x 3 rounds

Jump rope

- Start in a high plank position 
- Bring one knee toward your elbow
- Return to the initial position and repeat on the opposite side
- Increase speed as you feel comfortable

Mountain climbers

- Start with a hip width stance
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel 
- Push through your heels extending your legs to come up

Squats

- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Pushup

- Raise your leg as high as you can
- Swing your leg back
- Repeat for the prescribed amount of repetitions after which switch legs

Front to back swings

Warmup

- 20 sec work - 10 sec rest x 4 each exercise
- You can take 1 minute break between Tabata-rounds.

-Stand with your feet hip-width apart. 
-Lift up your left knee to your chest.
-Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

High Knee Run

Tabata 1

- Hop bringing your hands above your head and land with a wide stance
- Hop and return to the initial position
- Increase speed

Jumping jacks

- Start in a high-plank position
- Hop bringing your feet toward your hands
- Keep your feet together
- Hop landing in plank position

Plank jumps

Tabata 2

- From a low wide stance squat position hop up and bring your feet close to each other
- Hop two mini jumps
- Jump back to a low wide stance squat

Squat Jumps with Mini Jumps

- Lay on the floor facedown with your legs and arms extended
- Raise your arms and legs engaging your glutes
- Place your hands near your shoulders 
- Push through your hands extending your arms to come up

Back extension to pushup

Tabata 3

- Raise one leg 
- Reach towards your toe with your opposite hand
- Touch your toe in the air and return to the initial position
- Repeat on the other side

Standing toe taps

- Raise your heels toward your glutes 
- Increase speed as you feel comfortable

Butt kickers

Tabata 4

Nothing but abs! Let's get rock-hard abs with my favorite abs exercises and finish today's session with that fantastic ab burn! No equipment needed!

- Bicycle Abs x 16 
- Hip Raises With Twist x 16 
- Scissors x 16 
- Star Crunches x 16
x 3 rounds

You can take breaks between sets if needed!

Each crunch counts as rep! 8 crunch per side = total of 16 reps!

- Begin lying on your back with your knees bent.
- Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed.
- From this position, reach toward your right knee with your left elbow. When your left elbow touches your knee, bring it down toward your hip as you reach toward your left knee with your right elbow.
- Continue to alternate reaches while keeping your abdominals flexed.

Bicycle abs

Each raise counts as rep! 8 raise per side = total of 16 reps!

- Lie on your back, and hold your hand on the ground to your sides for stability.
- Keeping your legs together, raise the legs up toward the ceiling.
-Keeping the legs together, lift your hips and lower back off the floor, making sure the legs point directly up as you lift and twist toward the left.
-Lift up and repeat on the right side.

Hip Raises With Twist

Each scissor counts as rep! Each time you cross your legs = 1 rep!

-To begin, lie down keeping your back slightly off the floor by leaning on your elbows and lift your legs up so that your heels are about 6 inches off the ground.  This is the starting position.
- Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors).
- Perform the scissor kick in alternating fashion, keeping your abs flexed at all times.
- Repeat for the recommended amount of repetitions.

Scissors

Each crunch counts as rep! 8 crunch per side = total of 16 reps!

-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

Ab attack

W2/D1 Full body tabata + abs attack

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

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. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

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!

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 💦😅

W2/D1 Full body tabata + abs attack

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