Name: Playbook - Ida Jemina - W3/D1 Booty burn + 15 minute burner workout
Uploaded: 2024-02-13T13:19:03.645Z
Duration: 45 min
Description: W3/D1 Booty burn + 15 minute burner workout

Don’t hope I finished it but i did 😂

Dima

Wow, that was intense 🥵🔥 but feeling great 💪🔥🔥

Dilara

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Monini Huerta

Cosmo

Had 20 min for a quick burn so did only the last part 💪😬  really nice one, perfect for starting the day hot 🔥

Tsvetomira

A great 38 minute way to start the Monday! Thanks!

Lindsay

Johanna

That last 15 minutes take grit to get through! You got this!

Jacquelyn

Monday kick off well ⚡️✨⚡️❤️

Victoria

Laura

Hey Ida! Was wondering if you could tell me what the big rubber band you use for standing kickbacks and some of the other exercises. Maybe let me know what brand you bought and/or a description of these bands. I'd like to work it even more with this equipment. Thank you!!

Jackie

Oikein kiva, mutta istumaannousu oli kyllä hankala itselle, tuli yllätyksenä kuinka kankea olenkaan vai onk lihaskunnossa parannettavaa 🤔😅

Mirja

Sit up stand up combo was tough.  How do I work up to that.

Rosa

Alicia Knotts

Amanda

Great workout! 
Suggestion, make the timer button larger. Many times I try to hit it and it goes in and out of explanation page without turning on timer!

Kandice

HIIT oli ihan killeri, olin ekan kierroksen jälkeen, että ei tuu mitään mutta niin vaan sai tehtyä kokonaan täysillä 💪🏽

Susanna

Tahirah

Iris

Krista Mason

Ihanan vaihtelevat ja monipuoliset treenit!

Leea

Sarah

It was awesome!! But I couldn’t finish the burner workout completely, will try to finish it completely next time 💪🏻

Rineetha

Haleema

Definitely a killer workout !!💪🏽 looking forward to tomorrow's workout 🔥

Jose

Cheli

Malene Dreyer

Dainalee

Mahtava harjoitus ja varsinkin lopun tehokkaat treenit saivat  mahtavan poltteen jalkoihin 🥵🔥

Susa

Fun! Haha, sit up to jump! That’s a hard one ☝️❤️✨

Carrlee

I don’t like working with the booty bands but I made it through!

Tamara

Moni

Stefania

Was feeling unmotivated today but made it through!

Sydney

Joanna

Kristiina

Jennifer Prescod

Moza

Wow! This was just what i needed after a long studying session and i feel amazing now💪🏼💪🏼 15 min finisher nearly killed me btw🥵

İrem Yeşiltepe

Amazing! Loving these workouts 🙌🏻🥵🔥

Antonella

Dandara

Evelyn

Mariangela

Yana

Irina

So why do we only do 3 sets in certain ones? Like leg lifts so one leg get it once where one leg gets it twice? Right or maybe I am doing it wrong

Samantha

Booty Burn:
HOLY MOLY BOOTY WORKOUT AT HOMEEEEE!! Grab your band and let’s kick some ass! This booty burn workout can be done with body weight also. Take a little breathing break after each set. Let's go!

-  Standing kickback 3 x 15 per side
-  Glute bridge holds with abduction 4 x 20
-  Kickback crossover 3 x 10
-  Lying abduction 3 x 15 per side
-  Monster walk to squat jump - 30 steps x 3

15-minute Burner Workout:
This 15-minute fat burn workout works wonders but don’t take a lot of time! It is challenging but WE CAN DO IT! Do the exercises with a high tempo and remember to breathe and have fun! 

- Lunge jump combo 30 sec 
- Plank knee Tap 30 sec 
- Sit up to jump 30 sec 
- Crossbody jumping jacks 30 sec
- 5 rounds total

- Lean forward slightly keeping your hand on the wall for support
- Kick back in a controlled motion engaging your quads and glutes
- Make sure you keep your hips squared

Standing kickback

-Lay down on back with band around your legs just above the knee.
-Place feet on ground shoulder width part and raise hips off ground so weight is on upper back. 
-Press knees away from each other so there is resistance on bands. 
-Then bring knees towards each other. 
-Repeat movement.

Glute Bridge Holds with Abductions

-Position yourself on the ground supporting yourself on your hands and knees. Place resistance band around ankle of non working leg and around knee of working leg
-Brace your core and maintain a flat back as you kick your left leg back and up.Bringing leg down crossover the top of non working leg until you tap toe on the ground and return up then into starting position.
-Slowly return your leg to the starting position, not allowing the knee to touch the ground.
- One repetition is done when you have done kickback straight back and across your leg.

Kickback crossover

- Place a band just above your knees and lay on your side
- Raise your knee engaging your abductor and glutes
- Do each set for both sides

Lying abduction

- Place a band around your legs over or just under the knees
- Come down in to a squat position 
- Walk forward with wide steps keeping tension on the band
- Stay in squat position
- Take 5 steps forward and jump. Then 5 steps back and jump. One set is done when you have done a total of 3 back and forth walks with jumps. Repeat 3 times.

Monster walk + squat jump

This 15-minute fat burn workout works wonders but don’t take a lot of time! It is challenging but WE CAN DO IT! Do the exercises with a high tempo and remember to breathe and have fun! Do the exercises back to back without breaks and take a 1 minute break between rounds. 5 rounds total - let's tone the body!

- Hop land in a lunge position with one foot in front of the other 
- Hop switching your feet in mid air
- Hop land in a wide stance, perform a squat 
- Hop land with your feet together, perform a squat 
- Hop and repeat

Lunge jump combo

- Start in a plank position 
- Keeping your core tight reach for your knee and return to the initial position
- Repeat on the opposite side

Plank knee tap

- Lay on the floor with your knees bent
- Bring your upper body up engaging your core 
- Using the momentum stand up
- Jump off and land
- Return to the starting position

Sit up jump combo

- Start with a narrow stance 
- Hop landing in a wide stance bringing your arms out
- Hop crossing your arms in front of you and crossing your feet

Crossbody jumping jacks

Burner workout

W3/D1 Booty burn + 15 minute burner workout

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 😋☀️

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 😂🔥🔥🔥

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

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 💦😅

W3/D1 Booty burn + 15 minute burner workout

Community

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