Name: Playbook - Ida Jemina - W2/D4 ABS + CARDIO
Uploaded: 2024-02-23T11:32:14.620Z
Duration: 60 min
Description: W2/D4 ABS + CARDIO

Wendy

Those leg raises and windmills, wow! Great workout as always from you!

Tiffany

Yana

Craig

Great workout for the abs! I love the cardio at the end, and it gave me a chance to get out outside for some fresh air yesterday!❤️

Jillian Whitton

Tiia Gurkalova

Candy

Nice morning and abs are on fire.❤️‍🔥

Martina

Mickey Sausameda

I can’t do those sit ups anywhere close to my knees. They are more like crunches. If I do them my arms are out and I’m having to use my entire upper body to get enough momentum to get to my knees.

marli

It was good 😌, always enjoy my morning work outs.

Michelle

Irina

Cerena

Melissa

😅👙😅
It’s been great to look back at the 8 week program and pull cardio workouts!!
🔥💕✨

Carrlee

Suvi

Jennifer Kordé

Wow! Abs workout really kicked my butt but pushed harder and killed it!

Sokcheath Holgersen

Natalya

Rebecca

Stephany

Happy new year!!! Thank you for the awesome workout

Krista Mason

Giulia

💦 💪🏻 feeling those abs of steel!!! #trainingwithIda

Isa Flores

Vatsalihasten treenaaminen on mun suosikkeja!

Jenna

Moza

Feeling amazing 😍😍 Abs on fire 🔥🔥🔥

Alexandra

Abs and cardio time! You will do more reps compared to the last time. Let the ab muscles work. We will dedicate the first part of the workout for abs. This will strengthen our core and support our other workouts with heavy compound movements as well. After the abs are done, we will do 30 min cardio. It improves cardiovascular fitness, keeps your heart healthy, burns calories and helps to actively recover from you workouts. You can choose if you want to run, power walk, use treadmill, stairmaster, exercise bike or even swim.

1. Leaning Leg Raise 3 x 13 
2. Standing obliques 3 x 11
3. Whole body crunch 3 x 11
4. Windmill 3 x 12
5. Sit Up 3 x 11
6. Plank 3 x 45 sec

30 min cardio

- Sit down and lean back on your elbows
- Keep your legs extended and lift them up by engaging your glutes
- Bring your legs back down with a controlled motion

Leaning Leg Raise

- Perform to the other side as well!
- Stand in a shoulder width stance with a dumbbell on one hand
- While keeping your core tight and arm extended downwards lower the dumbbell down by leaning to the side
- Keep the weight close to your leg throughout the exercise

Standing Obliques

- Lay on the floor face up
- Bring your knees to your chest as you bring your head up and your arms around your legs
- Keep your core engaged throughout the movement

Full Body Crunch

- 6 reps per side
- Lay down on your back with your legs extended towards the ceiling
- Take support from the floor with your arms as you perform the exercise
- While keeping your legs extended with just a slight bend in the knee keep them together and bring them down to one side
- Lift your legs back up and bring them down to the other side
- Repeat

Windmill

- Lie on your with your knees bent and hands behind ears
- Crunch your torso up towards your knees by engaging your glutes
- You can use additional weight such as a dumbbell to make the exercise even more challenging
- You can take a weight with the exercise if you are a beast.

Sit Up

- Assume a low plank position
- Keep your core tight!

Plank

- Cardio of your choice: Running, Walking, Treadmill, Bike, Stairmaster, exercise bike or Swimming - just do it!
- Improves cardiovascular fitness, burns fat, helps to actively recover from our workouts.

CARDIO

W2/D4 ABS + CARDIO

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Amanda

W1/D3 Dumbbell Glutes and Legs

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

Dima

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W2/D4 ABS + CARDIO

Community

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