Name: Playbook - Ida Jemina - W2/D3 Legs and Glutes Strength + Burner Workout
Uploaded: 2024-02-13T13:19:03.844Z
Duration: 55 min
Description: W2/D3 Legs and Glutes Strength + Burner Workout

Wendy

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

Jillian Whitton

Carita

Ran out of time and could only do 3 circles of the burnout but dang, my legs are shaking! Thank you!

Lindsay

Brady

Jessica

Alessandra

Emmelie

A great set of exercise that I have bever tried with weights before. I feel so strong! Thank you!

Rashida

Increíble!!! ❤️❤️❤️❤️❤️🔥🔥🔥🔥

Grisel

Edwin

This one was goood! But I would like to see more home weights and less cardio... I loved this one until i got to the burn out

Shaomy

Sorry mistake on the 1 star. You are a 5 star!!! Big time!!

Marianna

Today was TOUGH! it took me 20 extra minutes to get through it and I’m straight up exhausted but it feels so good to finish it!

Amanda

Amazing killer workout! Love that one of the exercises remind me of the bend and snap from the movie called Legally Blonde😂❤️

Sorry, just not a fan of the donkey kicks and side leg lifts. I’d just prefer more strength lifts for legs.

Steve

Omg that was tough 😅 but I can feel myself getting stronger and I’m here for it!

Titta Pellikka

Suzy

Mirja

Kristin

Pat Hunter

😅 finger mistake! It was hard and awesome

Monini

Such a killer one 💪🏻 🔥 🍑 wooohoa still lying on the floor I’m done for today 🥵 amazing but was a huge challenge

Isa Flores

Huh olipa rankkaa! 😁 voittajafiilis taas kerran 💪🏻

Johanna

Andrew Mastroianni

Madeleine

Terhi

Tanja

Kaisa

Noora

That was awesome! So sweaty and feeling accomplished.

Lea Sixx

Oh lovely one! The side leg raise and circles were tough and got my glutes burning 🔥🍑 The end burner was very good, but I almost didn't get through the 4th round, i did it though and I'm so tired haha 😝🥵

Carrlee

That was so good. Great workouts day after day.

Elizabeth

Wooo 🥵🥵🥵 talk about a happy ending 😅

Leticia Lopez

Taas niin hyvällä tapaa pahalta tuntuva treeni😁 Varsinkin loppuhuipennus😈👊

Anni

Huhhuh, vika supersetti oli kova 😂💯🔥 ei meinannut jalat nousta enää

Tuuli

My glutes are on fireeee🔥🔥🔥🔥 Love it!!

Laura

Legs and Glutes Strength! 🏋️‍♀️ In today's workout you will do some amazing compound movements for legs and glutes as well as great isolated exercises. After we've absolutely worked our legs and glutes we'll finish strong with a short Burner Workout for fat burn. I incorporate these kind of circuits into my routine every time I want to tone the body and they work wonders but don’t take a lot of time! WE CAN DO IT! Enjoy!!

Before working sets let’s warm up with a miniband. 

Equipment: Dumbbells and miniband

Let's warm up with a miniband at first! Two rounds - let's go!

- With a band around your thighs and a half-squatted position, alternately in a semi-circular motion bring one leg diagonally back by opening your hip
- Tap the floor and bring the leg back to starting position

Squatted Step Outs

- With a band around your thighs perform a squat
- Stand back up and perform a kickback with one leg
- Perform another squat
- Stand back up and perform a kickback with the other leg

Squat with Kickback

- Start with your hands and feet on the floor
- Push your hips up with your glutes
- As you come up engage your core
- Open your knees by engaging your abductors
- Bring your knees back and return to the starting position
- Keep your arms fully extended throughout the entire exercise

Crab Hip Thrust Abduction

Warm Up

Go slowly and feel the burn! 6 reps per side!

- Start with a very wide stance and perform a side lunge to one side
- Stay low and switch sides to perform a side lunge to the other side
- Stay low throughout the exercise

Side to Side Lunge

- With a wide stance
- Hold a dumbbell in your hands between your legs
- Point your toes out and keep your knees in line with your toes throughout the exercise
- Lower down to a low squat position
- Come back up but not all the way in order to keep the tension in your muscles at all times throughout the exercise
- Keep the motion slow and controlled

Partial Sumo Squat

Remember to perform all repetitions and sets with both sides!

- With one leg back with foot on it's toes to bring support
- Hold the dumbbells with your palms facing inward. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstring as your hips move backwards. 
-Now, reverse the motion as you return to the standing position and squeeze your glutes.

B-Stance Romanian Deadlift

- With a band around your legs and weight on your hips
- Keep your chin tucked and bring your glutes against the floor to start each rep.
- Lift your toes off the floor and push through your heels to maximize glute activation.

Glute Bridge with DB Banded

Remember to perform all sets and reps with both legs!

- Assume a starting position on all fours with a weight behind your knee
- Lift one leg laterally up and bring it back by making a circle motion
- Bring your leg back down

Donkey Kick Circles

Superset: Perform exercises A and B without a break in between. Remember to perform all sets and repetitions with both legs.

Remember to perform all reps and sets for both sides. These burn so much!

- Take support with your one knee and one hand while on kneeling high side plank position
- While keeping your upper leg extended, begin lifting it up towards the ceiling
- Bring it down in a controlled motion

Side Leg Raise

Remember to perform all reps and sets for both sides. These burn so much!

- Take support with your one knee and one hand while on kneeling high side plank position
- While keeping your upper leg extended, begin moving it up and down in a circle-like motion

Side Leg Circle

Side Leg Raise + Circles Superset

Put your favorite intense workout music on and let's go!! This Burner Workout works wonders but don’t take a lot of time! It is challenging but WE CAN DO IT! Push yourself and do the exercises with high tempo - that's the key! Remember to breath and have fun!

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

-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

- In a high plank position alternately tap your shoulders with the opposite hand

Shoulder taps

- Perform a squat
- Stand back up and perform a front kick with one leg
- Perform another squat
- Stand back up and perform a front kick with the other leg

Squat with a Kick

- Lower down to a high plank position and come back up
- Punch the air in front of you alternately with both arms
- Go fast fast fast!

Burpee with Punches

Burner Workout

W2/D3 Legs and Glutes Strength + Burner Workout

Really got my heart rate up while incorporating weights

Emilce

Ruby

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!

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.

W2/D3 Legs and Glutes Strength + Burner Workout

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