Name: Playbook - Ida Jemina - W2/D3 Total shred
Uploaded: 2024-02-13T13:19:03.633Z
Duration: 35 min
Description: W2/D3 Total shred

Rashida

Eftichia

Dilara

Sharyl

Sara

Cosmo

Wow, that was a veeeeery nice one 💪🥵 I love how at the beginning of your workouts it feels easy and slowly builds up to not being able to walk straight at the end 😬 

I can swim in my sweat 💦😅

Tsvetomira

miriam

A great 32 min burn to start off this dreary Thursday. Thank you!

Lindsay

That’s one way to Monday!! Jeez!! 
🍅🤪🔥🔥🔥

Such a fun mix of workouts. Try this one! It works you and it's so fun!

Jacquelyn

Heather

Victoria

Laura

Sjofn Maria

Jackie

Raine Lipscher

Syke nousi kivasti ja erityisesti reisilihaksiin tuli poltetta 💪🏻

Mirja

It was great! I start feeling stronger 💪

Loved the flow of the workout.   Thank you

Rosa

Amanda

this was tough because I did the cardio New Years Challenge plus this shred workout right after but I crushed it! 🔥

Alicia Knotts

Jelena

Cecilia Becerra

Awesome work out 
One of my favs.
I click on 5 stars nit sure why 5 showed

Sectwin

That was one sweaty workout! But feeling great afterwards and happy to start my Sunday like this 💪🔥😎

Anna

Leticia Lopez

Great workout! I'm ready for some food! Thanks 😘

Tahirah

What a fun and sweat filled session! I loved every second! I feel so accomplished! Great workout Ida! Thank you!

Alex

Sarah

، amazing i never expected to like a program like this one 👏👏👏

Haleema

Natalie

Moza

Thanks Ida xx looking great in all your Insta pics!! Xx

Edwin

Malene Dreyer

Jena

Maja

Allison Klass

Very hard work out to get through and I loved it! I’m pouring sweat and it feels awesome!! I’m ready for tomorrow’s work out. Thanks Ida

Rafael

This workout program has been amazing, truly thankful for this master piece you put together !🔥🙌💪🏽

Jose

Giorgia

Jennifer

Marissa Langdon

Steph Shea

Teresa

Rossana Corniel

I can’t get over how the more I have been doing this program the better it gets. These workouts are literally PERFECT🙌🏼💯💪🏼

Samnell Vonleh

Sári

Nopea tehdä, hien sai pintaan ja tuli tehtyä koko kropalla töitä 😊👌

Mirva Hirvi

Total shred yessss! This is what we have been waiting for and I have totally new exercises for you to utilize! We are going to tone the whole body and feel fabulous afterward! We'll do 30 sec each exercise and take a 30 sec break after every exercise. That's how you can keep the tempo high since you get to rest always in between sets.

Instructions: 

Warm-Up x2
- Side leg swings 30 sec
- Standing knee to elbow 30 sec
- Inchworm 30 sec

Workout:

-  King kong 30 sec x2
-  Bent over row and up 30 sec x2
-  Alternating hand swing 30 sec x2
-  Long jump to backward hops 30 sec x2
-  Plank jacks with crossbody crunch 30 sec x2
-  Running Lunge 30 sec x2
-  Pike push-ups with shoulder tap 30 sec x2
-  Curtsy to side lunge 30 sec x2
-  Bicycle abs 30 sec x2
- 180 jumps 30 sec x2
-  King kong 30 sec x2
-  Bent over row and up 30 sec x2
-  Alternating hand swing 30 sec x2
-  Long jump to backward hops 30 sec x2
-  Plank jacks with crossbody crunch 30 sec x2

- Raise your back leg up
- Go as high as possible 
- Bring your leg back behind your opposite leg

Side leg swings

- Start with a shoulder with stance
- Bring your knee up to your chest
- As your knee comes up rotate your body and bring your opposite elbow toward your knee

Standing knee to elbow

- Place your hands in front of you
- Keep your legs as straight as possible
- Walk out to a plank position 
- Reverse the motion to return to the initial position

Inchworm

Warmup

- Hold the top of the dumbbell with two hands
- Come down flexing at the knees and hinging at the hips 
- Come down until the bottom of the dumbbell almost touches the floor
- Pull the dumbbell up to shoulder height
- Press the dumbbell above you

King kongs

- Hinge at the hips leaning forward 
- Bring your back to about 45 degrees
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you come up
- Bring the dumbbell down in a controlled motion
- Return to the initial position

Bent over row and up

- Hinge at the hips
- Explode forward bringing the dumbbell to about shoulder height
- As you explode forward squeeze your glutes 
- Switch hands and let the dumbbell swing down

Alternating hand swing

- Flex at the knee bringing your hips down
- Jump as far as you can using your arms for momentum 
- Land softly 
- Hop backwars to the starting position

Long jump to backward hop

- Start in a plank position with a neutral spine and a tight core
- Hop bringing your feet out and hop bringing them back in
- Bring your knee toward your elbow
- Repeat on the opposite side

Plank jack to cross body crunch

- From a lunge position perform a high jump with your front foot while raising the knee of your rear foot towards your chest
- Bring your knee back down as you land on the jumping foot
- Return to the start position
- Perform one set to one leg and switch legs on the next set

Running lunge

- Keep your legs and hands on the floor while keeping your bottom elevated
- Keep your upper body and legs in a 45 degree angle during the whole movement
- Lower yourself toward the floor with your arms until your head almost touches the floor
- Push yourself back up and touch your shoulder with your opposite hand. Switch hands with every repetition.

Pike pushups with shoulder tap

- With dumbbells in hand step back across your other leg until both knees are bent to 90 degree angle
- Get back up and take a step to the other side to a side lunge position
- Push yourself back up
- Repeat for the prescribed amount of repetitions
- Perform one set to one leg and switch legs on the next set

Curtsy to side lunge

- 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 hand 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

- Jump up and rotate your body 180 degrees in the air
- Land to a squat and jump back rotating your body 180 in the air
- Repeat

180 jumps

W2/D3 Total shred

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

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 😋☀️

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

Wendy

Monini

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

W2/D2 Booty band and legs

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/D3 Total shred

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