Name: Playbook - Ida Jemina - W2/D4 Total Body Time
Uploaded: 2024-02-13T13:19:03.255Z
Duration: 50 min
Description: W2/D4 Total Body Time

Ninni

Wendy

Iluna

Tiffany

Dilara

Evie

Love every part of it! Definitely feel it in my upper and lower body!

Kelauna

Natalie

Amanda

Jacqueline Hernandez Ross

Michelle

Kristina

Izzy 

This is killer but I’m still here!
🔥😩❤️✅

Pat Hunter

Love the total body workouts!! Moved up to 15 lb dumbbells!! Something’s happening!! 🔥🔥

Them shoulders are feeling it! Raked leaves all day but didn’t miss out on this one!!

Christina

Got to the gym after 2 years of hometraining, what a burn🔥🔥

Janita

Loved this one💪💪 Whole body on fire😍❤️

Laura

The best moment of the day!!! Thank you Ida, your workouts are super ❤🔥🔥

Alessandra

We're not sparing any muscles today because total body time means TOTAL body time!😍 All the muscles get to work and today we'll have amazing compound movements, some with more challenging variations, as well as some isolated work to refine things off with! Let's go pick up those weights and get moving!💪🏼❤️

Use #trainwithida and tag me @idajemina on Instagram so I can see you crushing these workouts😍👊🏼 you can share your pics in our FB Group as well!

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat
- Come halfway back up
- Lower into a split squat
- Stand up to the starting position 
* Work both sides

Dumbbell split squats with Pulse

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Start with dumbbells at your sides swing them up to your shoulders 
- Press dumbbells up overhead

Dumbbell hang clean and press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Dumbbell tricep extensions

Biceps and Triceps

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Bicycle Abs

Push Ups and Abs

W2/D4 Total Body Time

Karla

It was tough and yet manageable for someone trying to get back in a routine

LisaKaempfe

ReisC

W1/D1 BOOTY builder

Elaine

W1/D2 Upper Body Sculpt

Still sore from day one but this was really great to wake up to!

Anni

W1/D3 Thicc lower bod

W1/D4 Total Body GAINS

W1/D5 Extra Gains - Abs and Flexibility

Dayanna

Hyvä startti taas viikkoon🔥🍑💪🏼

W2/D1 Bootylicious

Deadria

W2/D2 All things upper body

Tänään ei oikein lähtenyt, mutta taistelin loppuun🔥🍑💪🏼

W2/D4 Total Body Time

Community

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