Name: Playbook - Ida Jemina - W3/D1 - Volume Legs and Glutes + 11 min Full Body Circuit
Uploaded: 2024-02-13T13:19:04.085Z
Duration: 60 min
Description: W3/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

Samantha

Delfi

This 11 minute full-body circuit in the end was a pure killer😰

Olga

In a funk last couple of days, but got it done today.

Melissa Johnson

Wowwwww!  Loved it. The circuit at the end was the killer!

Jen B

Christine

This workout was amazing. I'm not gonna lie tho.. it kicked my ass

Sashareen

Eveliina

Amazing but such a thought one 💪🏻 more reps today and I add more weight so I got this with Ida 💕 🔥 🍑

Isa Flores

Thanks for this. Actually I do this program already 2.time.👌🏼💖💃🏼

Martina

Rinat

Wow!! That was a killer workout! You really balance the exercises up from workout to workout so it always feels fresh. Thanks for making easy for me to show up.

Claire

Jennifer Prescod

Kristie

Liz Bowman

Maris

Mary

Lisa

Julia

Haleema

I couldn't finish the HIIT. 4 rounds is way too many after such a brutal workout. My legs are still noodles from the last leg workout. 💀

Anonymous

Stef

Absolute love your workouts they hit the spot everytime!!!

Courtney

That one almost killed me😰😰 That was hard 💪🏻

Tanja

Romina

Grecia Jimenez

Yesenia

Tää oli jälleen kova! Kolmatta viikkoa meen Shaped at gym-ohjelmassa ja huomaan koko ajan kehitystä😍💪💦

Pauliina Plosila

Benaisha

Reija

Lesta

Ashley

Gavin

Anette

Anne Uunila

Otin isommat painot rear lunge&reverse lunge comboon ja kyllä tuntu! 🦵Plus tosiaankin nousi sykkeet tossa lopun circuitissa!🔥🔥

Jenna

Rankka treeni taas kerran🔥🔥 Ihan mahtava fiilis♥️

Tuuli

Salwa

Miru

Loved the Smith machine step ups... These sessions make my day, always something different. Thank you for this app.💋

Jannet

Henna Viinikka

Just when you think they can't get any better you do the next workout and you're left even more impressed 🙌 feeling stronger already! This programs literally amazing

Megan

Kaisa Löfman

Maria eugenia

Kasia

CRAZY GOOD workout!!!! Sweating from head to toe. Week 3 baby!!

Daniella

Less isolation exercises and more compound exercises 👍🏼

Jenni

Marina

I don't know if I would walk tomorow 🔥🔥🔥

Audrey

Time to build strong booty and work those beautiful legs! We are going to do more reps and sets than last time since that's how we make progress!

Always do warm up sets before working sets.

Lunge to rear lunge 3 x 10 each side
Romanian deadlifts 3 x 15
Smith machine step up 3 x 15

Superset 
Low cable squat 3 x 15
Pull through  3 x 15

Standing calf raises 3 x 15

11 minute Full Body Circuit

- One rep is done when you have performed one lunge + one rear lunge.
- 3 sets of complete 10 reps for both sides.
-Stand upright with dumbbells at your side, palms facing your body. -Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. 
-Use the heel of your right foot to push your upper body back to the starting position.
-With same leg step backwards into a reverse lunge

Lunge to rear lunge with dumbbells

-Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. INHALE.
-Now, reverse the motion as you return to the standing position and squeeze your glutes. EXHALE. 
-Maintain tightness in your core and repeat!

Romanian Deadlift with Dumbbells

-With the bar across your shoulders and your body centered on the bar place a bench off center to your right side and place your right leg up on the bench with your toes pointed forward.
-Safely press down on the bench with your right foot bringing your left foot off the ground and raising your body and leg to extension.
-Lower yourself down placing your left foot back on the ground with toes pointed forward
-Repeat for desired rep count and other leg.

Smith Machine Step Ups

Grip a rope attached to a low cable handle in your  hands. Stand away from the cable machine so that the slack tightens. Make sure your back is straight and your core is tight.
Bend your knees and drive your hips back while you keep your chest up. Stand back up and push your hips forward.

Low Cable Squat

-Face away from the machine and grab the rope attachment with your palms facing each other in between your legs
-Take a few steps away from the machine so that the pulley begins to lift the weight off the rack. Ensure that you are far enough so that the weight lifted does not come back in contact with the weight stack
-Begin the movement by bending at the waist and pushing your hips back towards the machine.
-Keep pushing your hips back until you feel a nice stretch in your hamstrings
-Pause for a second and reverse the movement by extending at the hips
-Ensure that you squeeze and activate your glutes at the top of the movement
-Repeat for the desired amount of reps

Pull Through

Superset

-Set the bar on the smith machine to around shoulder height and rack up the weight you want to use.
-Grab a step or calf block and put it below the bar.
-Step up on the block and position the balls of your feet on the edge.
-Grasp the smith bar with a wide grip and position it across the top of your back muscles (not across the back of your neck!).
-Push up to take the weight off the rack and slowly let your heels drop down as far as possible. This is the starting position.
-Slowly raise your heels as far as you can off the floor.
-Squeeze the calf muscles, and then slowly lower your heels back to the starting position.
-Repeat for desired reps.

Standing Calf Raise

Put your favorite intense workout music on and let's go!! New exercises - 4 rounds today!! This 11 minute full body Full Body Circuit works wonders but don’t take a lot of time! It is challenging but WE CAN DO IT! Push yourself and do the exercises with high tempo - that's the key! Remember to breath and have fun! 

30 seconds per exercises
no breaks between excercises
60 seconds rest after rounds
4 rounds total

GO GO GO!

-Stand with feet slightly wider than shoulder-width, toes pointing slightly out. 
-Hold one dumbbell in both hands with straight arms. Pivot on your toes, bend at the waist and twist down to your left until the dumbbell is just outside of your left shin. 
-Stand up, rotating your arms diagonally forward and up, pivoting to your right, until the dumbbell is held high above and outside of your right shoulder. Your chest should be up and open throughout. Eyes should follow the dumbbell.
- Do half of the time to the right side and half to the left side.

Wood Chop

- With dumbbells in hand and in pushup position on the floor with your feet shoulder width apart. This will be your starting position.
Row one dumbbell towards your side. Return weight to floor and alternate sides.
-Jump your feet under your hips and begin to stand as you prepare to jump up. Raise your hands up.
- Return hands to dumbbells and start position. Repeat.

Burpee with Dumbbell Row

-Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. 
-Bending slightly at the knees but hingeing mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum. 
-Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. 
-Let the bell return back between your legs and repeat the move.
- If you don't have access to kettlebells you can perform the swings with a dumbbell.

Kettlebell Swing

-Stand with your feet hip-width apart. 
-Lift up your left knee up in front of you.
-Switch to lift your right knee up in front of you. Continue the movement, alternating legs and moving at a sprinting or running pace.

High Knee Run

11 minute Full Body Circuit

W3/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

That full body circuit gets me every time! 😰😰😰😰

Tamara

Ankita

First time back in the gym for a while and I’m a dancer so I’m trying to slim down and this was easy to follow and motivated me to keep pushing

Tiffany

W1/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Will be feeling this one tomorrow 💪🫀

Irena

This was just what I needed, following injuring my left arm I currently need an easy going upper body workout that’s not too demanding on my arms but is still keeping my strength and gains, thanks 🙏🏻

W1/D2 - Volume Upper Body + HIIT

Great! Thanks for planning a normal workout. I have been looking everywhere for quick, efficient strength training plans without a bunch of gimmicks and this looks like the one. :)

Aurelia

W1/D3 - Strong Legs and Glutes

Mozhi

So good. Slow and controlled. Love it🔥

Michelle

W1/D4 - Strong Upper Body + ABS ATTACK

Melissa

Pahin treeni tähän mennessä🥵 huhhuh, kiitos taas Ida!💪🏼💛

Mira

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Lindsay

Loved this one! Great start to the morning 💫.

Great upper body and hiit w/out! Transitioning across from strength training and this is a perfect mix, higher reps killed me though!

W3/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

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