Name: Playbook - Ida Jemina - W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost
Uploaded: 2024-02-13T13:19:03.873Z
Duration: 50 min
Description: W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

Wendy

Malene Dreyer

I am discovering I have terrible upper body strength haha hopefully for not much longer after this one!!

Kendall

Corinne

Rachel

Rashida

Oh gosh my arms are shaking so much! 😅🔥

Emmelie

I thought the upper work hurt haha the booster killed my quads haha i only used 3-6kg weights and got a great burn on my arms

Erin

Meea

Jillian Whitton

Amanda

Loved the interval boost! That was so fun! And I always love arm day!

Jacquelyn

Monini

Pat Hunter

Trying to write this with shaking hands 😂 and tomato face pushed through in the end!

Titta Pellikka

😅 kädet pääsi kunnon rääkkiin 💪🏻

Mirja

Amazing!! My hands are shaking🤩👍🏼

Sanna Luhtala

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Rinat

Janita

Amazing but my arms still shaking 💪🏻 🔥 and that hit workout at the end was pure fire as well it seems easy but it wasn’t but I got this loving my tomato face 🥵

Isa Flores

My whole body is on fire and I love it ❤

Christina

Great arm and shoulder workout! The burner at the end really burns! The last squat hold, my gosh! My poor quads! 🥵🔥

Aaaah that last 10 min was an absolute killer🥵😂💪🏼 BUT I DID IT!!🤩🤩🦾🦾🦾

Madeleine

Olin ihan kuoleman väsynyt tänään kun pääsin töistä ja asioilta kotiin et olin jo päättänyt et tänään en treenaa. Mut sit tossa ku hetken otti happee ja sai syötyä, niin tuli semmonen fiilis et ehkä mä pystyn kuitenkin. Onneks oli tämmönen vähän kevyempi treeni niin jakso tehä, mut silti riittävän tehokas et tuntuu kuitenkin siltä et on treenannu. 
Siitä plussaa et kaikki ei oo semmosia HC hiit-treenejä 👌😄

Kaisa

Awesome workout! I am really enjoying this challenge.

Tiia-Maria Gurkalova 

I love the HIIT workout at the end. Also, great muscle work too. This is a great workout

Elizabeth

Leticia Lopez

Emily

Loved it, but those last 10 mins made me sweat even more haha😍 Feeling so great!

Laura

Noora

Last set, last 10min were ❤️‍🔥❤️‍🔥💦💯 Overall was also good.💖🤗

Martina

Okay it's a total muscle session for those shoulders and arms today! Try to feel every repetition in the working muscles and enjoy the pump! We utilize many single arm exercises in this workout to allow us to focus extra well to the mind-muscle connection and feel the muscles that are working. To finish this workout we do an effective 10 minute burner boost which is amazing! You don't have to spend hours and hours on treadmill but can still get significant results -  let's goooooo!

Warm up: For this workout I want you to do a couple of warm-up sets with the same exercise but only with your bodyweight and/or small weights before heavy working sets.

Equipment: Dumbbells

-Standing with feet shoulder width apart and dumbbells in each hand.
-Raise dumbbells to the side with a slight bend in elbow and palms facing down. Raise arms to shoulder height.
-while keeping hands at shoulder height bring dumbbells together in front of your body until they touch.
- Reverse motion and come back to the starting position

Lateral raise to front and back

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

- With a high half kneeling position with a dumbbell in one hand on shouder height
- Press the dumbbell up while extending you arm up towards the ceiling
- Bring the dumbbell down with a controlled motion

Single arm half kneeling shoulder press

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

Rear Delt Row

- Perform lateral raises with alternating arms
- Hold one arm up while performing a raise with the other
- Perform 8 complete reps per side OR as many reps as you can until you can't lift your arms anymore. This is called "failure". Repeat for three sets.

Lateral Raise with Alternating Hold until FAILURE

1 repetition = one 1,5 repetition! Perform 10 repetitions per arm per set.

-Keeping your elbows at your sides curl the weight upwards towards your upper chest. Return the weight to start position.
-Keeping your elbows at your sides curl the weight upwards until your elbows are at 90 degrees. Return the weight halfway down and back up again.
- Return the weight to starting position

1,5 Reps Bicep Curl

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

-Brace core and begin with feet shoulder-width apart. 
-Grab a dumbbell with one hand and position it behind head with elbow flexed to 90 degrees. 
-Contract tricep and press dumbbell upwards until arm becomes fully extended. Pause and return weight back to starting position.

Single Arm Triceps Extension Behind the Opposite Ear

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

-From a standing position, lean forward holding onto a dumbbell with one hand using a pronated grip (palm facing toward you). Allow your working arm to hang perpendicular to the floor with the elbow pointing out. This will be your starting position. 
-Flex the elbow to curl the weight, keeping the upper arm and elbow stationary – only the forearm moves. 
-At the top of the movement, ensure full contraction. 
-Slowly lower the dumbbell back to the starting position.

Concentration Curl With Hanging Arm

Remember to perform all sets and repetitions with both arms! You can alternate between arms every other set with a short break in between.

-Keeping your feet together and knees slightly bent, bend down until your body is around parallel to the floor.
-Bring the elbow up as far as possible and keep it tight in by your side. -This is the starting position for the exercise.
Keeping your elbow in place and your body fixed, and extend your arm out as far as possible.
-Squeeze the tricep , and then slowly lower the weight back to the starting position.

Tricep Kickback

10 min interval boost:
We'll do an effective but short booster session to finish up today's workout! Keep a high tempo! 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.  Let's goooooo!

1 minute work - 1 minute rest - 5 exercises

Squat with Knee to Elbow

Squat with a Kick

Squat to Calf Raise

Squat Jumps with Mini Jumps

Squat Hold with Punches

10 MIN INTERVAL BOOST!

W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

Really got my heart rate up while incorporating weights

Emilce

Ruby

W1/D1 Low Impact Total Shred

Kiki

Great workout! Definitely felt the burn! I can’t wait for more workouts and to see the results!!

W1/D2 Volume Legs Challenge

Second time doing this whole program all over again!

Jessica Wong

Olga

Amazing !!!! Didn’t think I could do it but I did

W1/D3 Full Body Fat Burn HIIT

My abs felt like they were on fire. Great way to get going for the day!

W1/D4 Six Pack Abs + Upper Body Sculpt

W1/D5 Booty Popping Band Workout🍑

This workout is amazing! It will make you work hard and sweat!🔥💪

Nikola

W2/D1 SWEATY TABATA!

The upper body workout was amazing. My whole upper body was worked. Love 4 rounds. Gives a great pump and allows you to increase your weight each round.

W2/D2 Upper Body Circuit + 5 minute HIIT

This is my favorite workout for glutes and legs!! Thanks Ida for coming up with amazing workouts! I have loved this workout program!!!❤️❤️

W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

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