Name: Playbook - Ida Jemina - W2/D2 Upper Body Circuit + 5 minute HIIT
Uploaded: 2024-02-13T13:19:03.837Z
Duration: 50 min
Description: W2/D2 Upper Body Circuit + 5 minute HIIT

The upper body workout was amazing. My whole upper body was worked. Love 4 rounds. Gives a great pump and allows you to increase your weight each round.

Wendy

This is not shoulder friendly whatsoever, how come there are no modifications for those who wish to complete this workout?

Carter

This workout will make you work hard! My arms and abs are on fire!! We got this!!🔥🔥💪💪👊👊

Jillian Whitton

My arms never felt better! We got this!💪🔥

Kendall

Lindsay

Didn’t get to do hiit bc of time but still a great workout!

Christine

Huippu liikkeitä treeni täynnä ja HIIT kruunasi koko setin🔥💪🏼

Ninni

Great exercises!!! I’m using 5 lb weight and don’t seem to be tiring out or even needing close to the 60 second break in between sets. I think it might be time to get heavier dumbbells !

Rachel

Great upper body workout! And i love the HIIT at the end 😍

Emmelie

Shannon

Loved it finisher was a killer and instead of breaks i treated it like a metcon 4 laps then a 1 min break my arms are toast.

Erin

Jenny

Such a good workout!! The first two circuits really got my heart rate up!! I loved that there was a mix of different muscle groups in each circuit

Sarah Bundy

Marianna

Edwin

Victoria

Amanda

Omg! I already love you. Arms are burning.

Lilia

Hardest workout ever! My abs were on fire!

Ciara

Ihan parasta settiä ollu kaikki tähänastiset😍. Tosi hyvin ohjelmien toteutus, sopivan vaihtelevaa ja tarpeeksi haastetta.

Seija Ylikotila

My abs!!! 🥵 my shoulders! 
Happy tuesday 😊😉🙌🏻 #trainwithIda ❤️😘☺️

Melissa

That was great!! 💛 Absolutly love these types of workouts. Send kissess!!🙉

Adele

Jacquelyn

Titta Pellikka

Mirja

Tanja

Joanna

Amazing but such a burn in those arms 💪🏻 and the abs work really hard today as well! But I would like to see If you can make a tutorial of push-up cause I’m still not aloud to do them very well so pls help with that 🙏 and the rest it’s awesome as usual !

Isa Flores

Emma

Meea

Loved that the circuits were divided that way there wasn't too long of breaks for each muscle groups. 😊

Terhi

Loppuhuipennus kruunasi tämän jumpan, aivan mahtavaa🔥

Janita

Pat Hunter

Pushups are not my thing, but other than that I gave it my all and I really loved this upper body WO.

Ruby

Mari

Oooooeeeee
I’m felling tough 💪🏼💪🏼✨💪🏼

Carrlee

kathy

Tiia-Maria Gurkalova 

Loved the workout! And the 5min HIIT was excellent!👌🏼

Madeleine

Great workout for the upper body. Nice pump in my arms/shoulders after this! 😁😅💪🏻 The HIIT was such good ending to the workout ☺️

Leticia Lopez

Ihan överi hyvä 😍🔥 siis meinas itku tulla ku oli valmis 😭❤️

Tuuli

Today we'll do muscle training for upper body - I love these exercises!💪🏼

At the end we step it up a notch and do a SUPER effective 5 minute HIIT workout together! YOU GOT THIS!! This is my go-to workout when I want to get a truly effective workout in in a short time! Remember to be crazy!! When it’s go time, give it all you got without holding back!😘👊🏼

4 different Upper Body Circuits with different exercises which you will do 4 rounds each + 5 minute HIIT.

Equipment: Dumbbells

3 exercises - 30 sec work - no rest in between exercises - 4 rounds - 1 minute break between rounds

- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. 
- While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
-Extend one arm towards the floor until full extension of your arm while holding the other arm at start position. Once arm is at full extension row it back to start position.
- Alternate arms and do the same motion
- Repeat for the recommended amount of repetitions.

Bent-Over Row with Alternating Holds

- Leaning back, taking support on your elbows or alternatively lying on your back
- Keeping the legs extended, lift them up towards the ceiling by activating the abs
- With a controlled motion bring the legs back down

Leg raises

- Start with dumbbells at your sides swing them up to your shoulders 
- Press dumbells up overhead
- Alternately lower the weights to shoulder level and press back up
- Return to starting position

Hang clean and press to alternating press

Upper Body Circuit 1

- Hinge at the hips leaning forward while taking support by leaning to a wall
- Keep your back in a neutral position
- Pull the dumbbells up towards your sides
- Engage your back as you come up

Wall Leaning Bent over row

Lighter alternative: Perform the push ups with knees on the floor. Take your own pace.

- Begin in a push up position
- Lower body down to the ground
- Push through your arms to rise back up

Push Up

-Standing with feet shoulder width apart and dumbbells in each hand.
-Raise dumbbells to the side with a slight bend in elbow and palms facing down. Raise arms to shoulder height.
-Lower hands down
- Raise dumbbells to the front with a slight bend in elbow and palms facing down
- Lower hands down
-Repeat

Lateral and Front Raises

Upper Body Circuit 2

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Arnold Press

- Lie on your back with your knees bent and hand behind your ears
- Raise your upper body up while reaching for your knee with the opposite elbow
- Return back down and repeat to the other side

Knee to Elbow Sit up

-Lying on a mat or bench with weights in hands.
-Extend your arms and hold the weights directly in front of your chest. This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the weights towards the sides of your head.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times.

Lying Tricep Extension

Upper Body Circuit 3

- Lighter alternative: Keep your knees on the floor
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

-Start with dumbbells in hands with palms facing your body at arms length near your hips.
-Keeping your elbows at your sides curl the weight upwards towards your upper chest and turn them to face yourself while lifting up. Return the weight to start position.
-Keeping your elbows at your sides curl the weight upwards without turning the weights. Return the weight to starting position

Bicep Curl to Hammer

- Bring the dumbbells out to your sides in a wide arc keeping a slight bend in your elbows.
- Return to the starting position, taking care to maintain both shoulder and spinal positioning.
- Bring the dumbbells to your sides while bending your elbows and keeping them out as if you were rowing the weights up.

Rear Delt Raise to Row

Upper Body Circuit 4

W2/D2 Upper Body Circuit + 5 minute HIIT

Really got my heart rate up while incorporating weights

Emilce

W1/D1 Low Impact Total Shred

Kiki

Great workout! Definitely felt the burn! I can’t wait for more workouts and to see the results!!

W1/D2 Volume Legs Challenge

Second time doing this whole program all over again!

Jessica Wong

Olga

Amazing !!!! Didn’t think I could do it but I did

W1/D3 Full Body Fat Burn HIIT

My abs felt like they were on fire. Great way to get going for the day!

W1/D4 Six Pack Abs + Upper Body Sculpt

W1/D5 Booty Popping Band Workout🍑

This workout is amazing! It will make you work hard and sweat!🔥💪

Nikola

W2/D1 SWEATY TABATA!

This is my favorite workout for glutes and legs!! Thanks Ida for coming up with amazing workouts! I have loved this workout program!!!❤️❤️

W2/D3 Legs and Glutes Strength + Burner Workout

One of my favorite workouts in this challenge!

A quick intense work out for the whole body

W2/D4 Muscle Endurance Pyramid Workout💪🏼

W2/D5 ABS and CARDIO 🔥

Total total!  Love this one!🔥😅💪🙌

Love a total body workout.  Got my heart rate up while building muscle

W3/D1 Total Shred Level Up!🔥

I think this was the toughest yet lol 😘

I'm still giving you 5 stars,  but this AMRAP wasn't the greatest. You have to go from standing to laying down and putting on the band , which consumes too much time and therefore it's not the true 5 minutes. I modified to make it 6 minutes to accommodate the lost time. Hope that helps 💕💕💕

Rinat

W3/D2 Glutes & Legs AMRAP + Stretching

Malene Dreyer

W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

ai vitsi rakastan tätä treeniä !! Niin tehokas 🥵💪🤩

Anni

W3/D4 Booty Band Cardio🍑🔥

Johanna

Apua mikä treeni, ihan mehut pois🔥💪🏼

W3/D5 Full Body STRENGTH

Ihan huippu treeni taas kerran! 💯 Vatsalihakset on tulessa 🔥

W4/D1 Ladder HIIT and Abs Attack

W4/D2 Killer Leg Day

Girl, every single time I think I found another favorite work out. Here comes another one!

Luisa

W4/D3 Pyramid Tone Up!

Huh mikä yläkroppa treeni! 🔥Kädet ihan tärinöissä😂😅💪🏼

Corinne

W4/D4 Nothing But Upper BOD!

I think that may be the first cardio exercise i enjoyed as much as swam in my sweat haha

W4/D5 Cardio Sculpt 🥵👌🏼

W4/D6 WAKE UP GLUTES!🍑

W5/D1 Hamstrings, Glutes & Calves

W5/D2 Push Day💪 + HIIT

Those last two sets in this BURN so good lol

W5/D3 BOOTY BURN TABATA🍑🔥

Calorie burning! as always, love the cardio finisher!

Rashida

W5/D4 Pull Day  + Metabolic Circuit

Idk if its the heat wave we are experiencing or the burn in my legs but 🔥🔥

W5/D5 QUADS OF STEEL

Corrí súper rico y luego buenos estiramientos

Superlore

I did the run and it was great workout... love the mix it keeps this program interesting and fun

W5/D6 5K Cardio (or Cardio at Home) + Stretching

My favorite. I've repeated it like 5 times already lol

W6/D1 HIIT OF CHAMPIONS + ABS ATTACK

W6/D2 TOTAL LEGS

I can see some definition on my arms after following this program!

I am sweating, great workout... spaghetti arms, and abs are on fire also

W6/D3 Fully Toned Upper Body💪

Tää oli ihan mieletön treeni, rakkautta ja poltetta kintuille😍🍑🔥💪🏼

W6/D4 TOTAL GLUTES‼️🍑

Another workout plan done!! Your workouts are so fun to do, I have never been able to finish any workout plans on this app but this is the second one I have completed with u🔥🔥🩷

Wow, that was harder than it seemed but I made it!! 🎉🎉

W2/D2 Upper Body Circuit + 5 minute HIIT

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