Name: Playbook - Ida Jemina - W4/D2 Killer Leg Day
Uploaded: 2022-11-16T15:56:47.417Z
Duration: 50 min
Description: W4/D2 Killer Leg Day

rashida lukmanjee

Jessica

Hey Ida, great workout! Can you tell me if your punk band light, medium or heavy?

TAMARA WILSON

Tuntuu juuri sielä mihnä pitääki🔥 voimakas voittaja olo jälleen treenin jälkeen, toimii💪🏻

Sanna Arpiainen

Me gusta más cuando haces la clase a la par...

Standing leg extensions!!  What the WHAT!? 🔥🔥 Amazing! This 40d challenge is teaching me what can be accomplished with a band, a dumbbell, & body weight!! LOVE 💜

Milja

Amanda

Great way to feel the burn in the legs!🔥

Jillian Whitton

Jeeeeesuuuus!!!! 🥵🥵🔥🦵🏻🍑🙌🏻🥹 i Love this day, this rutine… all the excercises! Omg! I feel so good 😎 thanks Ida 😘💜 #trainwithIda #ledday #happytuesday

Melissa

🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

Monini Huerta

Jacquelyn

Mirja

Sjofn Maria

Titta Pellikka

What a leg day!!! It was hard but a great combination of exercises.

Annisha

Apua, mun reidet on ihan hapoilla😅🔥 huh olipa sairaan hyvä treeni! 😍😍Vähän taitaa olla lonkat jumissa ku naksuu toinen puoli ojentaessa, ei kuitenkaan satu vaikka naksuukin 🙈

rosa

First workout after a week in bed with a bad cold and fever. Not pushing as hard as I would like but feels great to be back! 💪 Just need to build up my cardio again 🙈😅

Charlotte

Loved it ❤️ Love leg days. Baby quads showing themselves.

Ruby Salinas

Johanna

Split squats 🔥💪🏻 i think i have new f

Nikol

As usual amazzzing! But that burn omg my glutes and legs still shaking but awesome feeling 💪🏻 🍑 one more day it’s done !

Isa Flores

Pat Hunter

Legs shaking 😄 tuntuu et jalat menee alta 🫠🙈 

Oli tosi hyvä idea tehä toi wake up glutes -treeni tähän alkulämpäks 😅😅

Kaisa

Eija

Oh god what a workout! My legs are shaking!!!🔥🦵🏼👏🏼

Madeleine

I just love leg workouts😍 and now they are on fire🔥 great workout once again❤️

Janita

Feels so good with the burn in my legs 😍🔥

Emmelie

Jackie

Great leg workout!! Loved every second of it❤️🔥

Tiia-Maria Gurkalova 

Elizabeth

Briana Parra

Leticia Lopez

Maja

The last exercise!!🥵🥵🥵 I adore leg workouts!! Feeling so awesome now!😍

Laura

Good Morning! This was good. I used now only rubber bands so I did a bit more effective. Special when needed to have dumbbell.🤷🏼‍♀️🔥💪🏼 Anyway,  really I like.💖💯💦

Martina

Such an empowering and great workout! My legs will feel this tomorrow😅

Mari

It’s leg day baby!😍 Wow this is an exciting muscle workout to do! I have a great drop set for you in this workout as well as a burning finisher. Let's get those muscle gains!

Equipment: Dumbbells and a miniband

Let's get those legs warm before getting into the heavier sets!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats

- Standing straight holding onto a stationary object if needed
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg swings

- Hop by simultaneously rotating your hips side to side

Hip Rotation Jumps

- Perform side lunges alternately from side to side

Side to Side Lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every other rep jump up explosively

Squat to squat jump

Warm Up

- With a shoulder width stance, resting weights on your shoulders and a band around your legs lower down to a squat position
- Hold your low position for 5 seconds
- Keep your spine neutral and core tight throughout the exercise
- Come back up and repeat

DB Squat with Band and Hold

- With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground.
- Reverse the motion as you return to the standing position and squeeze your glutes.
- Slowly raise your heels as far as you can off the floor.
- Squeeze the calf muscles, and then slowly lower your heels back to the starting position.

Romanian Deadlift to Calf Raise

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

Drop Set: Perform the prescribed amount of repetitions with two dumbbells. Without any break move on to perform the prescribed amount of repetitions with one dumbbell. Finally, without any break move on to perform the prescribed amount of repetitions with bodyweight. After finishing the set with bodyweight take a 60 second break. Repeat the Drop Set three times total.

- In a wide stance hold the weights in your hands between your legs
- Squat down and come back again, keeping the tension in your legs and glutes throughout the movement

Sumo Squat with Two Dumbbells

- In a wide stance hold one weight in your hands between your legs
- Squat down and come back again, keeping the tension in your legs and glutes throughout the movement

Sumo Squat with One Dumbbell

- In a wide stance, squat down and come back again, keeping the tension in your legs and glutes throughout the movement

Sumo Squat with Bodyweight

Sumo Squat Drop Set

- Place the weights across your hips, you can use a training mat or similar as a pad if needed.
- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.
- Hold at top position for 2 seconds.

Glute Bridge and Holds

Amazing for your quads! Tough even with your bodyweight.

- Standing on one leg, lift the other leg up with a bent knee until the thigh is approximately parallel to the floor
- Keep the thigh still throughout the whole set
- Extend your leg by engaging the quadriceps muscles
- Bring your shin back down with a controlled motion

Leg Extensions

Lighter alternative: Perform the exercise without the dumbbell.
Bonus: Keep on going until you can't anymore in the last set.

- With a dumbbell in hands between your legs perform a squat
- Come back up and then down again
- With an explosive movement jump up in the air
- Land softly and repeat

Pulse Squat Jump Finisher

W4/D2 Killer Leg Day

This was a tough one for me but I loved it! 💪🏼

Sarah Smith

W1/D1 Low Impact Total Shred

Svitlana

It was great! I love the pump in my quads and the sweat is real 🥵

W1/D2 Volume Legs Challenge

Miia

Hated it, but loved it! Very hard following that heavy leg day in the series 🔥😉

W1/D3 Full Body Fat Burn HIIT

Alessandra

Loved the abs in the beginning. Great way to start a workout!

Shae

W1/D4 Six Pack Abs + Upper Body Sculpt

Loved it! The glutebridge pump is my favorite even tho it hurts! 🔥

I can’t pick one favorite so here are my top 3!
Squat to abduction 
Donkey kick to fire hydrant
AWFUL Monster walk
Amazing workout again!!

Loved it... my favorite one is glute bridge with obducion

W1/D5 Booty Popping Band Workout🍑

W2/D1 SWEATY TABATA!

Great upper body workout! And i love the HIIT at the end 😍

Shannon

Loved it finisher was a killer and instead of breaks i treated it like a metcon 4 laps then a 1 min break my arms are toast.

Erin

W2/D2 Upper Body Circuit + 5 minute HIIT

A great set of exercise that I have bever tried with weights before. I feel so strong! Thank you!

W2/D3 Legs and Glutes Strength + Burner Workout

W2/D4 Muscle Endurance Pyramid Workout💪🏼

W2/D5 ABS and CARDIO 🔥

This was a killer, intense but fun workout routine. Loved it 🔥

Dayanna

W3/D1 Total Shred Level Up!🔥

That was very hard omg!! Sweating so much 😊

W3/D2 Glutes & Legs AMRAP + Stretching

Oh gosh my arms are shaking so much! 😅🔥

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

Ida keeps the workouts fresh! 
My first completely banded workout 🏋️‍♀️

Flunssan aiheuttaman pakko paussin jälkeen hyvä treeni, pystyi tekemmän liikkeet myös kevyemmin. Hyvä pylly-cardio-jumppa🔥

W3/D4 Booty Band Cardio🍑🔥

Valerie

W3/D5 Full Body STRENGTH

Superlore

Omg, first part so much fun, then abs 😱 after those obliques upper body abs killed me and when I heard you say we will do this 2 more times i almost fainted 😅 but I survived and got it done 💪 so happy now.. thanks Ida 🥰

W4/D1 Ladder HIIT and Abs Attack

The variety of exercises keep me coming back to Ida and consistent!

This one is so much fun. Really loving trening with You 💪Such an inspiration 😍

W4/D3 Pyramid Tone Up!

Short but very effective! Shoulders are exhausted! Love it🔥🔥🔥🔥🔥

W4/D4 Nothing But Upper BOD!

I felt the progression!

Yessss, we can do it!

W4/D5 Cardio Sculpt 🥵👌🏼

This was strenuous.
I appreciate the different exercises for body parts I don’t usually train!

W4/D6 WAKE UP GLUTES!🍑

Always a challenging set of exercises that leaves me sweating.

W5/D1 Hamstrings, Glutes & Calves

W5/D2 Push Day💪 + HIIT

Loved it.. second tabatha was really tough for me and on last two I bearly made it 😅... I really love that you challange me and I get amazing filling after the workout.  Thanks 🥰

W5/D3 BOOTY BURN TABATA🍑🔥

Calorie burning! as always, love the cardio finisher!

W5/D4 Pull Day  + Metabolic Circuit

A great legs workout leaving me very sweaty!

W5/D5 QUADS OF STEEL

I did the run and it was great workout... love the mix it keeps this program interesting and fun

My goodness…I don’t run but this was awesome!

Did last weeks cardio sculpt instead (runnings not an option for me.). Amazing cardio workout.  🔥🔥🔥

W5/D6 5K Cardio (or Cardio at Home) + Stretching

I pushed through the burn and see the results!

W6/D1 HIIT OF CHAMPIONS + ABS ATTACK

W6/D2 TOTAL LEGS

I am sweating, great workout... spaghetti arms, and abs are on fire also

So good!!  Love it!! 2 to go!! 🔥💥🔥💥💜

Great  killer workout for upper body and love doing abs at the end!🔥

W6/D3 Fully Toned Upper Body💪

This workout is amaizing... love a good glute workout 🍑

Whew!!!  🍑🔥🔥🔥🥵. Hurts sooo good!!  1 to go!!  💜💜

W6/D4 TOTAL GLUTES‼️🍑

Such a great and fun cardio workout! I had to break it up into two sessions as I’m getting over being sick and didn’t want to push it. 

You are so amazing! I absolutely love all your workouts and have seen such a difference since I started.

Wow, we did it... so much fun and for me time was gone fast... loving the sweat... definitly I will do this challange again... p.s. i was jumping with you all the time

W4/D2 Killer Leg Day

Community

More workouts from Ida Jemina