Name: Playbook - Ida Jemina - W3/D4 Full Body Strength
Uploaded: 2024-02-13T13:19:03.282Z
Duration: 50 min
Description: W3/D4 Full Body Strength

Terri

Bree

Wendy

Aiyana

Uljana

The gorilla rows were my favorite! Loved all the upper body!

Tiffany

I love your full body workouts. This one is a fave!

Jacquelyn

Sharyl

Dilara

Absolutely loved this one! Can feel the full body workout! 🥵

Kelauna

Hyvä treeni, jaloissa ja käsissä tuntuu. Kivat liikkeet, gorilla rows laittoi kehon koville🔥

Sanna Arpiainen

Those gorilla rows were amazing I had seen on tik tok but hadn't attempted yet, great workout!

Amanda

Uh ma’am them gorilla rows and svend lifts are illegal!!!

Tamara

After this I can't even drink without hand shaking. 😆

Henna

Love this workout. Those abs rounds at the end were fire. Now I'm ready to start my day.

Anca

Olga

Pat Hunter

tää oli hyvän mielen treeni😁 ei ollu liian rankka, mutta tietää silti tehneensä 👌

Anni

Today was one of those I NEEDED way more than I wanted! Wow! Getting going was a process but so glad I got it done! Great workout!

😍 jes niin hyvä fiilis taas tuli koko treenistä!

Whole body is so thankful for this🙏❤️ Loved it😍

Laura

Alessandra

Worked all my muscles 💪🏼 feeling great

Christina

Emmelie

Huh, mikä poltto lopuks, oli kyl tehokas vatsalihaskombo!😍🔥

Mira

Ihanan monipuolinen treeni!💪 Kiitos!😍

Johanna

New workout, some new amazing exercises, no rest for any mucsles today since it's full body day baby! Pick up the weights and let's get moving!💪🏼❤️ This is pure muscle work and I love it!

Alternating Set: Perform exercises back to back with just a short break in between.

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Hold the dumbbell between your legs
- Drive your hips forward propelling dumbbell forward and up
- Squeeze the glutes!
- Stopping just in front of the shoulders 
- Allow dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Standing Hip Thrust

Dumbbell sumo deadlift + Standing Hip Thrust

1 repetition is done when you have performed lunge and side lunge!

- Remember to perform all sets and reps with both sides!
- Perform a lunge and a side lunge  alternately

Lunge to Side Lunge

10 reps per side!

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell up by engaging your upper back muscles
- Slowly return to the floor and repeat on opposite side

Gorilla rows

Each shoulder press with both hands counts as rep!

- Start with your arms at 90 degrees
- Press the dumbbells alternately straight up
- Lower with a slow controlled motion
- After performing alternate repetitions, perform a repetition with both arms

Alternating Shoulder Press to Shoulder Press

-Keeping your elbows at your sides curl the weights upwards towards your upper chest. Return the weights to start position.
-Keeping your elbows at your sides curl the weights upwards until your elbows are at 90 degrees. Return the weights to starting position
-Complete requested number of reps

1,5 Reps Bicep Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms partially up by engaging your triceps
- Lower weight back down
- Extend your arms all the way up by engaging your triceps

1,5 Triceps Extension

Alternating Set: 1,5 Reps Bicep Curl + 1,5 Triceps Extension

- Hold weights sandwiched together between your palms at chest height
- Elbows tucked
- Extend your arms and press the weights straight out from your chest
- Slowly return to starting position

Svend press

- 1 complete rep = when you have completed the whole combo and returned to the starting position
- Perform a sit up, followed by a Russian twist to both sides, lower back down and lift your legs with bent knees up by engaging the abs

Abs combo : sit up + russian twist + bent knee leg raise

W3/D4 Full Body Strength

Karla

It was tough and yet manageable for someone trying to get back in a routine

LisaKaempfe

ReisC

W1/D1 BOOTY builder

Michelle

Elaine

W1/D2 Upper Body Sculpt

Still sore from day one but this was really great to wake up to!

W1/D3 Thicc lower bod

Ninni

W1/D4 Total Body GAINS

W1/D5 Extra Gains - Abs and Flexibility

Dayanna

Hyvä startti taas viikkoon🔥🍑💪🏼

W2/D1 Bootylicious

Deadria

Iluna

W2/D2 All things upper body

Tänään ei oikein lähtenyt, mutta taistelin loppuun🔥🍑💪🏼

W2/D3 Legs for DAYS

W2/D4 Total Body Time

W2/D5 Extra Gains - Shoulders and Arms

No oli todellakin next level jalkatreeni🔥💪🏼🍑

W3/D1 Power Booty

Lindsay

W3/D2 Fit Upper Body

Eihän tätä voinu ku rakastaa!😍🔥👊🏼🍑

W3/D3 Killer Leg Workout

Tää oli ihan hullu setti🤭🔥🍑💪🏼

By far the hardest glutes workout since I’ve started your program!!!! 🍑🔥🔥🔥🔥🔥😰😰😰

W3/D5 Extra Gains - Glutes!

W4/D1 Get Peachy

Kiki

Omg just killed my entire upper body💪🏻

Myriam

W4/D2 Upper Body Burn

Ellie

Holy crap 😰😰😰😰😭😭😭🥵🥵🥵🥵🥵

W4/D3 Never Skip Leg day

Valentyna

W4/D4 Total Body on Fire

Lidia

W4/D5 Extra Gains - Plyo Power!

W5/D1 Killer Booty Lift🍑

W5/D2 Full Upper Body

The squat finisher gave me life!!!!🔥🔥🔥🔥🤔🤔

W5/D3 Legs of Steel

Every move made me feel powerful and pushed me to my limits! 🔥

W5/D4 Total Body Tone Up

Such a great way to wrap up my week! That stretching felt so good!

Abs on fire! Loved the stretching session! 😍

W5/D5 Extra Gains - CORE and STRETCHING🙏

I was able to up my weights and the resistance band strengths. The gains are feeling amazing!

Holy 🍑🔥🔥🔥🔥!!  💗 let’s GET IN week 6!!

W6/D1 Glute Gains

💪🏻🔥 yläkroppa tulessa. Mahtava treeni

W6/D2 Ultimate Upper Body

W6/D3 Lower Body Builder

Karina

That total boy finisher was 🔥🔥🔥🔥🔥🔥

W6/D4 Spicy Total Body Workout

That last set killed my 🍑🍑🍑!!! Another challenge successfully completed!!!! Thank you Ida for amazing workouts!!!! On to the next one!!!

I can’t believe how far I have come! I’ve been able to increase my weights through this process and my resistance bands. People are even noticing the changes! I’m in love with this program, thank you!

W3/D4 Full Body Strength

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