Name: Playbook - Ida Jemina - W3/D4 Strong legs and booty
Uploaded: 2024-02-13T13:19:03.658Z
Duration: 45 min
Description: W3/D4 Strong legs and booty

Ashley

Cannot feeling my legs and I am thankful for this 🫶💕🔥🔥🔥

Dilara

I weighted up today and felt I could’ve done one more set of something which is always a nice feeling! Thanks Ida!

Lindsay

Always afraid of leg day… don’t know why??!!  This is great!! Do-able and so good.  Always amazed at what can be done at home!!  💜💜🥰🥰

Victoria

Taattua laatua.
Taas pitää ylistää tätä sovellusta, parasta mitä on ja Idan viestit auttaa jatkamaan tsemppamista 💯🔥💎

Laura

Loved those quadriceps exercise! Actually felt amazing!! Thanks Ida. You da bomb.com! 😉😘

Jackie

marli

Marie Amira

Rossana Corniel

Tahirah

Sarah

Haleema

Allison Klass

Definitely feel my legs getting stronger while my body is getting toned up week by week

Jose

Monini Huerta

Cheli

Dainalee

What a killer workout! I loved it so much 😊😊

Jill

Yelani

Carrlee

Felt fine with upping the reps. Please could you pop in a 2-3 min warm up for the strength workouts. It would be helpful to not think about that in the early mornings! Thanks.

Edwin

Karolina

Jennifer Prescod

Dandara

Awesome workout! Hun abductors are on fire!! Wooooo!!!

Megan Haenitsch

Claudia

Love the calf exercise! Like no other fitness app!!

Evelyn

Samantha

Beast mode ON 💪🏻 loved this, thanks!!😍

Hanna

Krisztina Bódi Fejes

At the beginning looks easy but definitely it’s not!!! A nice way to squeeze the whole bootty!!! 🍑 💦 in love with this I feel them more big and round loll my legs still shaking but is a nice feeling xx #wegotthis

Isa Flores

Moni

Moza

Cecilia

Okay, let's do this! Strong legs and booty! We are going to do a few more reps than last time since now we are stronger! Let's do this! For this workout you need dumbbells or any other substitute from home; water cans, bags of rice, books, filled back bags, etc. 

-  Squat with a pulse 3 x 12
-  Lunge to rear lunge combo with dumbbells 3 x 10 combo reps
-  Romanian deadlift with Dumbbells 3 x 12
-  Glute bridge withholds 3 x 12
-  Double quadruped transverse hip abduction 3 x 12 per side
-  Standing calf raise 4 x 12

- Start with a hip-width stance holding two dumbells with your arms extended in front of you
- Flex at the knee pushing your hips back to come down
- Keep your chest up and a neutral spine as you come down
- Come down until you reach parallel
- Come up a a couple of inches and back down in to the squat

Squat with pulse

-Stand upright with dumbbells at your side, palms facing your body. -Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. 
-Use the heel of your right foot to push your upper body back to the starting position.
-With same leg step backwards into a reverse lunge
- One complete repetition is done when you have done a combination of one lunge and one rear lunge
- Perform 3 sets of 8 complete repetitions to both sides

Lunge to rear lunge with dumbbells

- Start with a shoulder-width stance and two dumbbells in your hands
- Hinge at the hips and start coming down
- Keep a neutral spine and a slight bend at the knee as you come down
- Come down until you almost touch your feet
- Pull the weights back up engaging your hamstrings

Romanian deadlift

- Lay on the floors facing up with your legs bent
- Push through your heels raising your hips off the floor
- Squeeze your glutes at the top
- Return to the initial position

Glute bridge with holds

- Starting Position: On all fours, knees below hips, hands slightly wider than shoulder-width. 
- Slightly lean with your hips towards the side of the supporting leg to feel a stretch in abductors. Straighten groin back parallel to ground and simultaneously lift the other leg up laterally. Return down to a slight lean.
- Repeat for prescribed reps, then switch legs.

Double quadruped transverse kickback

- Start with a shoulder-width  stance
- Raise your heels off the floor
- Engage your calf's as you come up

Standing calf raise

W3/D4 Strong legs and booty

Rashida

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 😋☀️

Tsvetomira

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

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/D4 Strong legs and booty

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