Name: Playbook - Ida Jemina - W2/D4 Toned upper body + HIIT
Uploaded: 2024-02-13T13:19:03.637Z
Duration: 45 min
Description: W2/D4 Toned upper body + HIIT

Dima

What a banger. Thanks for another great work out!

Lindsay

Nanine

Jacquelyn

Victoria

My arms are burning and I am sweating which means I had a great workout :)

Luz Elena

Laura

Rossana

Finally back at it, life been in the way!

Amanda

Alicia Knotts

Great workout as always! My arms are shaking ahah

Emmelie

Anonymous

Tahirah

Kädet hyytelöä💪🏻toimii. Tykkään paljon kun ei treenata vain yhtä lihasta, vaan kaikkia👏🏻

Sanna Arpiainen

Iris

Skipped to an upper body day to rest my legs after a run yesterday…this was just right…thank you! 😘

Rebecca Iredale

Sarah

Moza

Haleema

Edwin

Kirsten

My arms are dead dead!! Great work out. I’m ready for tomorrow’s. Thanks
IDA

Rafael

Great challenge!  Took it like a champ 🏆💪🏽

Jose

Monini

Rossana Corniel

Loving All Your Workouts !! BRILLIANT!! 💙❤️💪🏻

Dainalee

Challenging. Upper body is my weakness, so this was good for me. Thanks

Ysela Barrera

Carrlee

Tamara

Tykkään tosi paljon, kun näissä on nää loppujutut. Tulee kokonaisvaltaisesti treenannut olo, vaikka pääosa treenistä painottuu tietyille alueille <3

Ilona

Sydney

Kristiina

Jennifer Prescod

I’m so dead!! Omg loved the workout 🙌🏻🔥

Antonella

Juhel

Evelyn

OMG.  OMG.  OMG.......THE BEST OF THE BEST 🔥🔥🔥🔥🔥🔥🔥🔥🤩🤩🤩🤩🤩

Yana

Loving these workouts! Thank you Thank you! 🔥🔥

Megan Haenitsch

Irina

As usual.. amazing 💦 🥵 my gaaaad my arms still burning but I feel more stronger 💪🏻 so it was a good one !!!

Isa Flores

Bridget

For this workout you need dumbbells or any other substitute from home; water cans, bags of rice, books, filled back-bags etc. We will do this workout with alternating sets. Perform exercise A and exercise B as alternating sets.

A. Bent-over row with alternating holds 3 x 14
B. Side shifting push-ups  3 x 14

A. Superwoman with pulldowns 3 x 15
B. Flyes 3 x 15

A. Overhead press with alternating arms 3 x 8 per side (16 total)
B. Upright row with dumbbells 3 x 15

A. Rear delt raises 3 x 15
B. Steering wheel 3 x 14

A. Dumbbell curl 3 x 15
B. Dumbbell triceps extension 3 x 15

HIIT:

- 2 minute warm-up jogging on the spot
- HIIT high knee run as fast as you can 30 sec 
- Jogging on the spot 30 sec 
- 5 sprint total

- 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. 
- While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold.
-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

- Start in a push-up position 
- Flex at the elbows to come down
- Keep a tight core and neutral spine as your come down
- Push through your hands extending your arms to come up
- Side step with your hands and perform another push-up

Side shifting pushups

Alternating Set 1

- Lay on the floor facedown with your arms extended
- Raise your arms and legs
- Engage your glutes as you go up
- Bring your arms down towards your waist

Superwoman with pull downs

- Hold the dumbbells with your arms slightly bent 
- Come down with a controlled motion
- Bring your hand back together engaging your chest

Flys

Alternating Set 2

-Hold dumbbells, one in each hand, at shoulder level with your palms facing out.  With your arms positioned slightly in front of your ears, press both dumbbells over your head, fully extending your arms.
-  Hold the top position and then return a single  dumbbell back to the starting position.  Repeat the exercise with the opposite arm.
- Repeat for a total of 16 repetitions (8 per side)

Overhead Press with Alternating Arms

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your lateral deltoids to lift the dumbbells. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly reach shoulder height. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position.
- Repeat for the prescribed amount of repetitions.

Upright Row with Dumbbells

Alternating Set 3

- Begin in a standing position with a dumbbell or weight in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Raise the weights up to your sides while keeping your elbows at a fixed position.
- Return to the starting position. Repeat for the desired number of repetitions.

Rear Delt Raises

-Assume a standing position with a dumbbell in both hands using a neutral grip.
-Inhale, brace your abs, and raise the arms vertically while keeping the elbows slightly bent.
-Once the arms are parallel with the floor, rotate the weight clockwise and counterclockwise.
-Repeat for the desired number of repetitions.

Steering Wheel

Alternating Set 4

- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights while contracting the biceps
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell Curl

- To begin, stand straight with a dumbbell in each hand 
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
- Go back to the starting position by using the triceps to raise the dumbbells.
- Repeat for the recommended amount of repetitions.

Dumbbell Triceps Extension

Alternating Set 5

Warm up before the HIIT by jogging on the spot for 2 minutes.

-Stand with your feet hip-width apart. 
-Lift up your left knee towards your chest.
-Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting pace.

High Knee Run

HIIT

W2/D4 Toned upper body + HIIT

Rashida

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

Elisha

Sara

W1/D1 Booty burn + burner workout

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 😋☀️

Tsvetomira

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

Sharyl

Wendy

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

Dilara

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

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/D4 Toned upper body + HIIT

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