Name: Playbook - Ida Jemina - W2/D2 - Volume Upper Body + HIIT
Uploaded: 2024-02-13T13:19:04.065Z
Duration: 45 min
Description: W2/D2 - Volume Upper Body + HIIT

Lindsay

Loved this one! Great start to the morning 💫.

Michelle

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

Samantha

I swear I’m athletic but the second we did pushups😅 great workout!

Jamie

Exzon

Melissa Johnson

Christine

Hate those inverted rows but I know they work.  Thank you!

Kristie

Amazing way to burn those arms 💪🏻 🔥 they still shaking lol but awesome feeling after the work it’s done 💕

Isa Flores

Daryna

Jennifer Prescod

Jenna

That bike at the end… omg… I charge it and love it so much

Maris

Hannah

Shahila

Find 15 push ups a bit too heavy for me, had to adjust to more beginner level but exercises are great and well explained 😊

Ines

Lisa

What is the difference between alternating set and super set?

Annika

Rocca

I’m soooo sore ! But I can notice my muscle doing something !!! 💜

Jazmin

Matt

Melissa

I love today's arm HIIT routine. Yayyy me!

Brittney

Evelyn

I have a very strong arm pain haha. I died when doing push ups. I couldn’t really down. But yeah tried.

Hardest workout I’ve done!! My upper body needs SO much work 😩 this BURNED 🔥 esp that last sprint 💪🏾 *can you give alternative exercises to pushups if some of us upper body strength isn’t there yet

Huhhuh, sai yläkroppa kyytiä. Vaakasoutu smithissä oli yllättävän rankka, ei menny kaikki toistot.. 😅 tein sen verran, kuin kykenin ja että paketti pysyi kasassa. Vipunosto sivulle + eteen sekä takaolkapäät oli mahtikombo 💪👍 treeni tuntui hyvältä, sai jotenkin itsestä irti hyvin.

Minttu

Upper body... not my favorite workout to do .... but this is 💪🏻

Tanja

Romina

Kim Garcia

Benaisha

Hiit lopussa kruunasi kyl treenin 😵😆🥵💪😍

Viivi

Saara

Videot ei taaskaan toimineet. Toinen osa ei näkynyt kuin yhdessä setissä.

Johanna

Amazing as always. 
I wish there a way you could enter the amount of weight you did on the certain machine into the app so it saves your progress

Ashley

Yläkroppa kiittää! Hiitistä vielä viimeiset mehut pois! Kiitos! 🤗

Anna

Anette

Tää on tosi rankka treeni 😂😍 kädet täristen salilta kotiin 🔥

Tuuli

Salwa

Great upper body strength training, for the final cardio I did an interval program on the elliptical machine. Is that okay?

Jannet

I’m obsessed with your workouts. I love the guidance and it makes me crush it in the gym.. I thought I was fit before but hot damn these workouts make me give it everything I’ve got. Love the HIIT workouts too.

Christy

Kaisa Löfman

U changed my life, I feel so much better since I started training with u. Kisses from Uruguay (South America)

Lucía

We will do this workout with alternating sets. Perform exercise A and exercise B as alternating sets. Take a short 30 second break in between sets. Today is the last time we do 5 minute HIIT in this program so enjoy lovies and give your all!!

Always do warm up sets before working sets.

Alternating Set 1
Meadows stretches  3 x 15
Dumbbell fly  3 x 15

Alternating Set 2 
Inverted row 3 x 15
Push-up  3 x 15

Alternating Set 3 
Lateral raise 3 x 12
Lying rear delt raise 3 x 12

Alternating Set 4 
Cable squatting concentration curl  3 x 15
Cable pushdown 3 x 15

5 minute HIIT on a cardio machine

Alternating Set = Perform A and B as alternating sets. Take a short 30 second break in between sets.

-Using a close grip handle on a lat pulldown station. Hold the handles in your hand and place a leg on the bench in front of you for stability.
-With body at full extension lean back from the waist until your upper body is straight up an down while at the same time pulling the handles towards your chest in a rowing movement. 
-Return in opposite motion until your body is leaning forward slightly and your body and arms are at full extension. 
-Repeat

Meadows Stretchers

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Dumbbell Flyes

Alternating Set 1

-Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.
-Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
-Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).
-Contract your abs and butt, and keep your body tight.
-Pull yourself up to the bar until your chest touches the bar.
-Lower yourself back down with proper form.

Inverted Row

- 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.

Push Up

Alternating Set 2

-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.
-While keeping hands at shoulder height bring dumbbells together in front of your body until they touch.
-Lower hands to thighs 
-Repeat for desired rep count

Lateral Raise Variation

-Lie on a incline bench, chest facing down, with a dumbbell in each hand underneath your shoulders. 
-Slightly bend your elbows and raise your arms to the side until they're in line with your body.
- Lower the dumbbells to the floor and repeat.

Lying Rear Delt Raises

Alternating Set 3

Attach a straight bar to the low pulley cable and select the weight you want to use on the stack.
Stand facing the handle with your feet at around shoulder width apart.
Grasp the bar with an underhand grip (palms facing up).
Rest your elbows on the inner part of the knee. Hold your elbows in place by pushing out with your elbows and in with your knees. This should lock them in throughout the set.
Take the slack off the cable so the tension is on the biceps. This is the starting position.
Slowly curl the bar up as far as possible.
Pause and squeeze the biceps, and then slowly lower the weight back to the starting position.
Repeat for desired reps.

Cable Squatting Concentrated Curl

- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width or if using a rope with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a small inclination forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position.
- Using the triceps, bring the bar down until it touches your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.

Cable Pushdown

Alternating Set 4

You know the drill! This HIIT is so good and rewarding! It takes only 5 minutes but afterwards you feel invincible!! YOU GOT THIS!! Remember to give it all you got without holding back! Enjoy xx!

5 minute warm up
-> 20 second sprint with increased resistance right before sprint
-> 40 seconds active recovery at lower resistance
5 sprints total
2 minute cool down

- To begin, seat yourself on the bike and adjust the seat to your height. You may have to start pedaling to turn it on. The level of resistance can be changed throughout the workout.
- Warm up by cycling for 5 minutes at moderate pace and moderate resistance. Prepare your mind for an intense sprint.
- Increase the amount of resistance just before the sprint. Pedal 20 seconds with your maximum speed.
- After the sprint, lower the resistance and cool down at moderate speed for 40 seconds.
- Repeat and do total of 5 sprints. 
- 2 minute cool down once all sprints are completed

HIIT on Exercise Bike or Crosstrainer

5 Minute HIIT

W2/D2 - Volume Upper Body + HIIT

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

Tamara

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

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 🙏🏻

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. :)

W2/D2 - Volume Upper Body + HIIT

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