Name: Playbook - Ida Jemina - W3/D2 Entire Upper Body
Uploaded: 2024-02-23T11:32:14.638Z
Duration: 60 min
Description: W3/D2 Entire Upper Body

Wendy

Sanna Arpiainen

Tiffany

Corinne

Evie

Moni

Ooooh the burn in my abs at the end 🥵🔥

Emmelie

Yana

Always hated upper body workouts and only Ida can make them really fun for me to do!! My arms loved it and I’m proud I did it!!❤️💪💪

Laura

Man the ab workouts killed me, but it felt good to feel the burn afterwards!❤️🔥💪

Jillian Whitton

Tiia Gurkalova

Leticia Lopez

I like your exercises 😊 you are the best!

Ruba

Erin

Irina

😭🍫😭🍫🥵🥵💪🏻💪🏻 #icando thanks Ida!! 🙌🏻🔥🥵🥰😌😌

Melissa

Carrlee

Karina Guzman

Marta

Natalya

Rebecca

Those pulse crunches are killer 💪🏽👊🏽

Stephany

Those abs still burning 🥵 🔥 but the best feeling as usual 💪🏻 and getting ready for Christmas wuuu #trainingwithIda

Isa Flores

Jenna

I challenged my self I did 15 of each 🦾

Moza

I just love this session! Let's give our all today! Remember that you are strong. We will do more reps compared to last time. Time to hit back, shoulders, chest, arms and abs. Let's get it!

1. Narrow Grip Row 3x10
2. Supported single arm row 3x10
3. W-raise 3x12
4. Hang clean and press 3x10
5. Flyes 3x12
6. Bicep Curl with Alternating arms 3x12
7. Tricep extension 3x12
8. Super set: 
	Leg Raise with twisting hip up 3 x 14
	Crunch pulses 3 x 14

- Lean forward with a neutral spine keeping the core tight
- Hold the weights together to achieve a narrow neutral grip
- Pull the weights up towards your belly
- Squeeze your shoulder blades together at the top and lower the weights back down with a controlled motion

Narrow Grip Row

- Start with a wide stance with one foot in front of the other
- Place one hand on your knee
- Pull the dumbbell up keeping elbow close to your body
- As you pull up engaging your lat
- Come down with a controlled motion

Supported single arm row

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W Rear Delt Raise

- Assume a shoulder-width stance with weights in hands. Point the elbows out to sides. This will be your starting position.
- Begin to pull the weights keeping them close to your body. Shrug your shoulders and use the momentum from your movement to pull the weights as high as possible.
- Once the weights come close to your chest, flip them and perform a shoulder press. Take them back to the starting position same route as you came.
- Repeat.

Hang Clean and Press

- Lie down on a mat with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Flyes

- 12 reps per side
- 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 alterantely up 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 Alternating Arms

- Stand with dumbbells in your hands extended towards the ceiling
- 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 dumbbell.

Standing Dumbbell Triceps Extension

Perform exercises A and B back to back without a break. Take a short break in between rounds.

- Lie on your back, keep your arms beside your torso and legs extended
- Lift your legs up and on top raise your hip and do a slight twisting motion to one side
- Bring your legs back down and repeat to the other side
- Perform 14 reps (7 twists per side)

Leg Raise with twisting hip up

- Lie on your back and place your hands behind your ears
- Lift your shoulders off the floor by engaging your abs and do three pulse motions
- Bring your upper back and shoulders back down to the floor
- This is one rep. Repeat.

Crunch pulses

Abs Superset

W3/D2 Entire Upper Body

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. 🎄😇🎅🎉🥳🎁🎊

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! 💪🏼💪🏼

Kendall

W2/D3 Dumbbell Glutes and Legs

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

W2/D4 ABS + CARDIO

I think I am finally getting my stamina back!! Woo hoo!

Killer glutes 🔥🔥🔥 but I loved it!

Bev Thomas

W2/D5 Round Glutes

This is one of my favs! The froggies are not getting easier at the end 😅😅 I may have to switch that up in the rotation.

W3/D1 Glutes and Legs Volume Pump

Ellie

Another great morning working legs and glutes! Thanks for all the training, it’s making a huge difference!

W3/D3 Dumbbell Glutes and Legs

W3/D4 ABS + CARDIO

Starting to see the results!!! 👏👏👏

That last superset got me with the low squat pulses 🔥!

Megan

W3/D5 Round Glutes

The Bulgarian split squats get me every time 🔥!

Feels great to break a sweat! The hard work is paying off!🍑🦵💪❤️🔥

W4/D1 Glutes and Legs Volume Pump

Love I keep getting challenged, bring it on!

W4/D2 Entire Upper Body

I’m getting stronger with every time I do this workout!

Love to feel those muscles firing up 🔥

W4/D3 Dumbbell Glutes and Legs

The planks are getting longer and I’m getting stronger! 🎉

Craig

W4/D4 ABS + CARDIO

Week 4 and still burning!!  However looking forward to the switch up next week. 😊

W4/D5 Round Glutes

Buuuurns!!  The finisher is no joke. 😍

W5/D1 Intense Glute & Leg Day

Was sick all last week , great workout to get back in 👏👏👏

W5/D2 Total Upper Body

Michelle

Great workout but I have trouble with knee lunges as they give me knee pain , what can I replace them with ??

W5/D3 Build curves - Glutes & Legs Strength

357 calories burned! I can’t feel my body 😅

Wow what a great ab and lower body circuit! Definitely got me sweating!

Gaby Ruiz

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Hard but so worth it! Great to be back! There’s no other better way to treat your body!

W6/D2 Total Upper Body

That torture walk gets me every time! 😃🔥

I almost died, but I’m alive.. so,, to be continued 🥲😎

W6/D3 Build curves - Glutes & Legs Strength

These Abs are some of my favorites!!! And the lower body circuit is 🔥!

I like the fact that you introduce abs exercises despite booty builder as the main target 😤👍🏻😼🙌🏻

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

That finisher had my glutes screaming! 🔥

Finally I felt in love with today’s work out!! on the seventh week  😅 better later then never 👊🏻😤

W7/D1 Intense Glute & Leg Day

Love the strength I am feeling and seeing!

Something about completing 56 pushups on your toes that makes you feel strong AF 😊

Antonia

W7/D2 Total Upper Body

Martina

W7/D3 Build curves - Glutes & Legs Strength

W7/D4 ABS + Boosting Lower Body Circuit

Mira

W7/D5 Ultimate Booty Builder

WoW, I’m never ready for this workout 😅 not being ready though doesn’t mean I won’t do it 😤😼

Booty pump is reallllll good with this one!

Megan Haenitsch

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

Your workouts always bring the be(a)st out of me! 🥵🥵🥵

W8/D3 Build curves - Glutes & Legs Strength

Seemed never ending… but gives good results 🙌🏻

Monini

W8/D4 ABS + Boosting Lower Body Circuit

Oh my God, that was tough! Am I ever going to fall in love with the gym? 🥹😢

W8/D5 Ultimate Booty Builder

Absolutely LOVED this workout! Every booty muscle is on FIRE! 
🍑 🔥

Ashley

W9/D1 Volume Legs and Glutes

Love all the arm variations! Arm days are my favorite!

W9/D2 Upper Body Sculpt

Feeling successful 😃 My form on RDL’s and B-Stance has improved so much! Never could have done this without this program!

I loved this one! My inner thighs are going to feel it tomorrow

W9/D3 Thick and Strong Lower Body

Did not like this workout very much but I am a runner so I get plenty of cardio.

Laurie

My goodness!!!! 🥵🥵🥵🥵🥵🥵 I'm out of breath! This is burning! Woooow! How's Cardio! Amazing!!! Keep moving! Keep going!! U’r the best!! 🙌🏻🙏🏻🤩

W9/D4 ABS + Booty Lift Cardio

WoW! I liked it so much👊🏻😃👍🏻

Tina

W9/D5 Glutes Targeted Band Workout

Increasing my weights and feeling confident in my form! Love seeing the progress!

W10/D1 Volume Legs and Glutes

End of the day workout this time and so happy I did it! 🎉

I love the the fact that you introduce upper work outs even if the main focus is the booty ❤️  Enjoyable 🙌🏻

W10/D2 Upper Body Sculpt

Evelyn

W10/D3 Thick and Strong Lower Body

Woho! Friyay!!! Good session well with my tomato face 🔥 💦 💪🏻 another amazing workout complete! #trainingwithIda

W10/D4 ABS + Booty Lift Cardio

👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

The 1st one was so hard!! Scared me!! Lol!! Great WO! Thank you

W3/D2 Entire Upper Body

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