Name: Playbook - Ida Jemina - W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit
Uploaded: 2024-02-13T13:19:04.059Z
Duration: 60 min
Description: W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Tamara

Melissa

Pahin treeni tähän mennessä🥵 huhhuh, kiitos taas Ida!💪🏼💛

Mira

Did it at home with long bands for squats and curtsies. Totally do-able at home if needed. Total sweat fest. 🔥💜🔥

Michelle

Natalie

Oli jotenkin todella raskas treeni. Tein kuitenkin, vaikka monta kertaa teki mieli lopettaa 😎

Milla

Addelyn Quinn

Elizabeth

Great workout, glutes are killed! Loved the finishing cardio circuit

Olga

Melissa Johnson

Christine

Kristie

Stephanie

Tough burner at the end but WORH IT 💪🏽

Izzy 

It was really a thought one 🥴🥲 but I got this with Ida and I keep working on those results 💪🏻 🔥

Isa Flores

Rinat

Amanda

Cool training, but the intensity increase from week 1 is quite rapid in number of reps, in supersets or alternating moves and many of exercises are done with a singe leg.

Kate

Jenna

Liz Bowman

Maris

Hannah

Rozelle

Irina

Now that's a workout. Wow! That definitely pushes the limits.

Legs are dead and was sweating on the very first workout... you made it look so easy. I really liked the cable front squats ! Thanks girl

Lisa

Hiit  opastusvideoissa voisi kellon kuva olla suurempi  koska  siitä painaa aina ohi ja kuva vain suurenee  ja koko klo häviää

Minttu

Marina

It might have just been how I was feeling today, but a few of the exercises put a lot of strain on my back. I had to substitute a couple of them because of this. Overall, it was a good workout

Jordin

Sári

Great! Definitely not for beginners.....& I'm no beginner. But I've clearly not been pushing myself enough.

Anonymous

Anna

I feel the BURN in my glutes!!!!! Loved this session, a big challenge but so satisfying to feel the burn!

Jazmin

Stef

Today was tough... Like real tough.. But I survived!!!

Brittney

Wow!! It was really hard.  I didn't do the HIIT at the end 😬 but I'll be back tomorrow! . I'm really loving being at the gym.

Evelyn

It was intense. Sometimes i had to take a break because i have to wait for other person to finish using some equipments. The back extension was like woow hahaha

Shahila

SO HARD 😩😩😭😭😭 but I pushed through — like “just ONE MORE !! U GOT THISSS!” 💪🏾

Courtney

I died 🤣 but I freaking love the workouts so much!

Sofia

That was intense leg workout. Specially HIIT.

Heramb

Haastavia liikkeitä ns. aloittelijalle. Itsellä ainakin tasapaino sen verran heikko, että bulgarialaisesta askelkyykystä ei meinannut tulla yhtään mitään. Myös etukyykky ja ristiaskelkyykky taljassa tuntui oudolta ja oisin niihin kaivannut videoissa useampaa kuvakulmaa. Lantionnostot tais mennä enemmän takareisille kuin takamukseen.. tiedä sitten onko takareisi mulla vaan niin paljon heikompi että tuntui siellä vai teinkö jotain väärin..
Jäi vähän inhottava maku treenistä kaiken kaikkiaan. Kroppakin oli kyllä vetelän oloinen..

I am literally shaking!! I love this workouts... trough each exercise the body is like please no more!! But once the set is done it asks for more!

Gina

Todella raskas treeni, mutta vitsi mikä fiilis! 🤩 Jos huomenna ei oo jalat kipeät, niin on kumma.

Jenni

Totally sweat💪🏻💪🏻💪🏻💪🏻❤️ I love it

Tanja

Okay! You are entering into one of my favorite leg and glute workouts! These supersets are fire! Let's put that booty to work first and then burn some calories at the end of the session with full body circuit! It takes only 8 minutes but it is super efficient and your body will continue to burn calories long after you have finished.

Always do warm up sets before working sets.

Superset 1
Bulgarian split squat 3 x 12
Single leg hip thrust 3 x 12

Cable front squat 3 x 12
Cable curtsy 3 x 15 per side

Superset 2 
Glute bridge with holds 3 x 15
Back extension for glutes 3 x 10

Standing calf raises 4 x 15

Full Body Circuit 8 minutes

One leg at a time! Perform exercises A and B  back to back without taking a break in between.

- Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang by your side. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with your foot as your perform the exercise.
- At the bottom of the movement drive through the heel to extend the knee and hip to return to the starting position.

Bulgarian Split Squat

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a dumbbell on  your hip.
- Lower your hips down so your glutes almost come in contact with the floor.
-Raise one leg off the ground and keep the knee bent at 90 degrees. 
-With leg still on floor press through your heel and squeezing your glutes, return the dumbbell to the start position.

Single Leg Hip Thrust

Superset 1

-Begin the cable squat by standing in front of the cable machine, with your feet about shoulder-width apart, feet facing forward. 
- Grab onto the attachment and bring it to your shoulders. Slowly lower your body as if you're about to sit down in a chair by bending at the knees and hips; squatting motion.
-Return to start position and repeat.

Cable Front Squat

-Standing facing a cable machine with a single handle in the low position. Grasp the handle and step back far enough there is tension on the cable.
-Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot.
-Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
-Slowly return to the standing curtsy position.

Cable Curtsy both sides

Don't rush and really focus on the glutes. We are going to do glute bridges with holds (my all time favorite exercise for booty gains) and right after that back extensions for glutes to really give those muscles something to remember. Perform exercises A and B  back to back without taking a break in between.

- Place the barbell just above your pubic bone with a bar pad like the squat sponge.
- Keep your chin tucked and flatten your lower back against the floor to start each rep.
- Lift your toes off the floor and push through your heels to maximize glute activation.
-Hold at top position for 2 count.

Glute Bridge with Holds

- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position.

Back Extensions for Glutes

Superset 2

-Set the bar on the smith machine to around shoulder height and rack up the weight you want to use.
Grab a step or calf block and put it below the bar.
-Step up on the block and position the balls of your feet on the edge.
-Grasp the smith bar with a wide grip and position it across the top of your back muscles (not across the back of your neck!).
-Push up to take the weight off the rack and slowly let your heels drop down as far as possible. This is the starting position.
-Slowly raise your heels as far as you can off the floor.
-Squeeze the calf muscles, and then slowly lower your heels back to the starting position.
-Repeat for desired reps.

Standing Calf Raise

Time to burn some calories! This feisty full body circuit is so good and effective! Same method than last week but totally different exercises! Do the exercises with high tempo and have fun! We are in this together let's goooooo!

30 seconds per exercise
no breaks between exercises
60 seconds rest after full round
3 rounds total

-Perform a jumping lunge for each leg on second rep jump to wide stance and perform a squat.
-Jump from wide squat into a narrow stance and perform a narrow stance squat.
-Jump from narrow squat into first jump lunge

Squat Lunge Jump Combo

- Start with a plank position
- Reach to tap your opposite knee with your right hand
- Return to a plank position and perform a push up
- When returning back up from the push up lift your right arm up towards the ceiling and rotate your body to T-plank position 
- Repeat the same with your left hand

Push Up to Knee Tap + Push Up to T-Plank

-With a dumbbell in each hand in neutral grip (palms facing each other) shoulder press position. Press dumbbells overhead to full extension.
-As you bring your arms down you will hop your legs apart into a wider position bringing the dumbbells in front of you and in one motion drop into a squat position with dumbbells out in front of you.
-As you start your motion back upwards you hop your legs back to shoulder width while curling the dumbbells back to shoulders to start another rep.

Dumbbell Pop Squat to Overhead Press

-Begin with hands on dumbbells in pushup position. Hands bellow shoulders and feet shoulder width for stability.
-Row one armtowards your side while keeping your arm close to the body. Lower and repeat for other arm.
-Jump both feet forward as you would in a burpee, when both feet land under your body  jump them back to start position with feet shoulder width

Plank Jumps to Dumbbell Row

8 Minute HIIT circuit

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

That full body circuit gets me every time! 😰😰😰😰

Ankita

First time back in the gym for a while and I’m a dancer so I’m trying to slim down and this was easy to follow and motivated me to keep pushing

Tiffany

W1/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Will be feeling this one tomorrow 💪🫀

Irena

Ashley

This was just what I needed, following injuring my left arm I currently need an easy going upper body workout that’s not too demanding on my arms but is still keeping my strength and gains, thanks 🙏🏻

Samantha

W1/D2 - Volume Upper Body + HIIT

Great! Thanks for planning a normal workout. I have been looking everywhere for quick, efficient strength training plans without a bunch of gimmicks and this looks like the one. :)

Aurelia

W1/D3 - Strong Legs and Glutes

Mozhi

So good. Slow and controlled. Love it🔥

W1/D4 - Strong Upper Body + ABS ATTACK

Lindsay

Loved this one! Great start to the morning 💫.

Great upper body and hiit w/out! Transitioning across from strength training and this is a perfect mix, higher reps killed me though!

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

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