Name: Playbook - Ida Jemina - W3/D2 - Volume Upper Body + Interval boost
Uploaded: 2024-02-13T13:19:04.091Z
Duration: 60 min
Description: W3/D2 - Volume Upper Body + Interval boost

Kristie

Michelle

Veronica

Fab upper body! Not quite at the stage of doing crazy sprinting at the end, exchanged it for steady state cardio but will try next time 👍🏻

Samantha

My favorite type of cardio! I used the treadmill. I had to alter a few moves bc it seemed like everyone today needed the cable machines 🤦🏼‍♀️ Still got a great burn!

Melissa Johnson

Interval boost at the end is a great finisher!!!

Christine

Eveliina

Amazing! I love the cardio final 🏃🏻‍♀️ and of course my tomato face 🥵 🔥 and today I feel more powerful cause I add more weight yeeeih only with Ida 💕

Isa Flores

Liz Bowman

Great workout today. I’m sweating like crazy

Brandi

Jordan

Melissa

Heramb

I love how this program challenges me! I always feel accomplished after

Danni R

Absolutely amazing! I feel like a champion after this workout!

Marisa

Romina

Back to the program after too much laziness and not being happy with myself. This was exactly what I needed! Now I'm alive and kicking again 💪👊🔥

Tiina Ko

Saara

Jessica

Ashley

Anette

Silvia

Tuuli

🔥🔥🔥 another session smashed 💪🏾

Jannet

Jenna

Salwa

I think you meant 15 reps not 15 min for the rows :)

thuy

Hi Ida, I really liked the workout!
It gave me a good feeling. 
The heavier the better.
Xxx Femke

Femke de Groot

Hyvä treeni 💪 lopun juoksuihin sopii hyvin myös Slipknotin Psychosocial 😉 ei tulis tommosia juoksuja tehtyä lopussa jollei ne lukis treeniohjelmassa 😄

Kaisa Löfman

Nää sun yläkropan supersetit on parasta ikinä!!

Monika

Audrey

What's poppin'? Today's workout is what is! Let's work for those results shall we! First we will work upper body muscles with alternating sets and do one such a great giant set for shoulder! You will love it!

After that you will get to do my quick and effective interval boost workout. You don't have to spend hours and hours on treadmill but can still get significant results. It is simple and challenging but doesn't last long. 

Always do warm up sets before working sets.

Alternating set 1 
Bent over row with alternate holds 3 x 15
Incline bench press 3 x 15

Alternating set 2
Crossover cable pulldowns  3 x 15
Cable front raises 3 x 15

Giant set
Cable lateral raises 3 x 12
Face pulls 3 x 12
Cable front rasie 3 x 12

Alternating set 4
Dumbbell curl 3 x 12
Dumbbell tricep extensions 3 x 12

10 Minute interval boost

Alternating Set = Perform A and B as alternating sets. Take a short 30 second break in between sets.

"- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. 
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
-Extend one arm towards the floor until full extension of your arm while holding the other arm at start position. Once arm is at full extension row it back to start position.
- Alternate arms and do the same motion
- Repeat for the recommended amount of repetitions."

Bent-Over Row with Alternating Holds

"- To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
- Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
- With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
- Return your arms back to the starting position after a brief pause."

Incline Bench Press with Dumbbells

Alternating set 1

Perform A and B as alternating sets. Take a short 30 second break in between sets.

-In a cable crossover set, grab a handle in each hand then kneel in the center with your arm extended and palms facing up.
- Pull your elbows towards your body using your scapula as far as you can, return the weight towards starting position.

Crossover Cable Pulldown

"- Lie down on a flat bench 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. Breathe in as you perform this portion of the movement. 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.

Dumbbell Flyes

Alternating 2

Giant Set = Perform exercises A, B  and C back to back without taking a break in between. Take a break after all three exercises are done. Perform a total of three giant sets.

-Attach a handle to the lowest pulley and stand to one side of the cable machine. 
-Grab the handle with one hand and the tower with the other, to brace yourself. 
-With your elbow slightly bent, raise your arm to to the side until your elbow is at shoulder height. 
-Lower and repeat.

Cable Lateral Raises

-Stand facing a rope attachment that is attached to a high pulley cable machine. Grasp the rope with a neutral (palms facing inward) grip. 
-Pull the rope directly towards your face, separating your hands as you do so, as you keep your elbows up and out to the sides.
-Return hands to start position

Face Pull

"- Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
- Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing away from your thighs. This will be your starting position.
- While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hands  faces up. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
- Now as you inhale lower the arm back down slowly to the starting position.
- Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one."

Cable Front Raises

Giant set

"- 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. This is the starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. 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 as your breathe in.
- Repeat for the recommended amount of repetitions."

Dumbbell Curl

"- Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
- 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. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions."

Dumbbell Triceps Extension

Alternating set 3

Okay time to do this! We got this! With my quick and effective interval workout you don't have to spend hours and hours on treadmill but can still get significant results. Remember to push yourself and but your best killer workout music on! (For me it's Children of Bodom "In your face". Does the trick lol!) Let's gooooooo!

Cardio machine of choice or running outside! Do 5 minute warm up first with moderate speed. Then: 
-> 1 minute hard - go go go!
-> 1 minute active recovery with moderate speed

Do 5 sprints total! 

 Congrats!! Now cool down for 2 minutes.

- Warm up for 5 minutes at moderate pace (and moderate resistance if using exercise bike or elliptical). Prepare your mind for 1 minute sprint.
- Sprint for 1 minute with high speed and increase the amount of resistance just before the sprint if you are on a bike or elliptical. 
- After the sprint, lower the resistance and cool down at moderate speed for 1 minute.
- Repeat 1 minute hard - 1 minute slow and do total of 5 sprints. 
- 2 minute cool down once all sprints are completed.

Interval Boost

10 Minute interval boost

W3/D2 - Volume Upper Body + Interval boost

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🔥

W1/D4 - Strong Upper Body + ABS ATTACK

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/D2 - Volume Upper Body + Interval boost

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