Name: Playbook - Ida Jemina - W3/D2 Strong upper body + 10 min interval boost
Uploaded: 2024-02-13T13:19:03.650Z
Duration: 45 min
Description: W3/D2 Strong upper body + 10 min interval boost

Love the combination of strength and cardio finsher

Rashida

Dilara

Cosmo

One of my favorite upper body workouts 💪🥵 and the interval boost was awesome! Had to drop the ankle weights to push through 😅🥳 

Added this one to D1W2 of the core challenge and it feels sooo good 💛

Tsvetomira

Lindsay

Johanna

Tough but I loved it!! Definitely had to modify reps for my level, but know I’ll see progress.

Katie

Jacquelyn

Victoria

Laura

my arms will feel this tomorrow! 💪🏽

Alicia Knotts

Emmelie

Leticia Lopez

Tahirah

Sarah

Enjoyed every bit of it and sweating like crazy!!

Rineetha

Edwin

Haleema

Allison Klass

Loved this work out
My arms are dead tired 
Thanks IDA 
Can’t wait for tomorrow’s work out

Rafael

Killing these workouts ! The constant progress gives me more and more motivation!  💪🏽🙌🏽

Jose

Steph Shea

Rossana Corniel

Started Saturday With A Bang Upper Body 💪🏻❤️ Loved it !

Dainalee

Wow that was killer🔥💪🔥🔥🔥❤️

Pat Hunter

Yelani

Carrlee

Tamara

Uljana

Great simple burner at the end for squats and core, thanks xxx

Karolina

Jennifer Prescod

Moza

🙌🏻🔥! I feel myself doing every exercise so much better than the first time! Loving it 🔥🔥

Antonella

Claudia

Evelyn

Awesome. Feel so energized! Ready for the next one.

Crystal

Samantha

Irina

Ahhhhhmazing! Pushing my own limits! Thanks girl!!! 💪🏼🍑😅

Megan Haenitsch

Thank you for today exercises😊💪🔥

Krisztina Bódi Fejes

Very challenging considering the booty burn from yesterday loll I barely can move but as always an incredible workout 💪🏻 💦

Isa Flores

Bridget

Let's give that body a little boost today after our Strong Upper Body workout!

- Supported single-arm row 3 x 12
- Scapula push up 3 x 12
- Side to side push up  3 x 12 (6 per side)
- Leaning shoulder press 3 x 12 per side
- Lateral raises with alternating holds 3 x 12
- Rear delt row 3 x 12 per side
- 1,5 Reps bicep curl* 3 x 12 (One 1,5 repetition counts as one complete repetition)
-  Lying tricep extension 3 x 12

10 min interval boost:
With my quick and effective interval workout, you don't have to spend hours and hours on the treadmill but can still get significant results. It is simple and challenging but doesn't last long. Let's goooooo!

- 1-minute squat with knee to elbow
- 1-minute walking on the spot 
x 5 Rounds

- 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

- Start in a high plank position
- Bring your upper body up and down with out bending at the elbows
- Keep your core tight

Scapula pushup

- Start in a high plank position 
- Bend at the elbows coming down towards your hand
- Extend your arms to come up
- Repeat on the opposite side

Side to side pushups

-Standing with feet together while supporting yourself at a slight angle with one arm, hold a dumbbell in other hand.
-Bring dumbbell up to shoulder press position with elbow at 90 degrees
Perform shoulder press by pushing weight towards ceiling and returning it back down to starting position.

Leaning Shoulder Press

-Standing with feet shoulder width apart and a dumbbell in each hand.
-Raise both dumbbells to side with a slight bend in elbows and palms facing down. 
- Hold one dumbbell at shoulder level while bringing the other hand down to thigh then returning it to shoulder height.
-Repeat for opposite arm

Lateral Raise With Alternating Holds

- Hinge forward keeping a neutral spine 
- Raise the dumbbells up keeping your elbow out
- Engage the back of your shoulder as you come up

Rear Delt Row

- Start with dumbbells in hands at arms length near your hips.
- Keeping your elbows at your sides curl the weight upwards towards your upper chest. Return the weight down until elbows are at 90 degrees.
- Curl the weight back up
- Return the weight to starting position
- One 1,5 repetition counts as one complete repetition

1,5 Reps Bicep Curl

-Lying on a training mat with dumbbells.
-Extend your arms and hold the dumbbells directly in front of your chest in a neutral grip (palms facing each other). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the weights towards the sides of your head.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times.

Lying Tricep Extension

With my quick and effective interval workout, you don't have to spend hours and hours on the treadmill but can still get significant results. It is simple and challenging but doesn't last long. Let's goooooo!

- 1-minute squat with knee to elbow
- 1-minute walking on the spot as active recovery
x 5 Rounds

- Start with a hip width stance on your hands on your head
- Flex at the knees pushing your hips back performing a squat
- As you come up bring your knee toward your chest
- Bring your elbow toward your knee engaging your core

Squat with knee to elbow

Interval boost

W3/D2 Strong upper body + 10 min interval boost

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

Elisha

Sara

W1/D1 Booty burn + burner workout

Dima

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

Monini Huerta

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/D2 Strong upper body + 10 min interval boost

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