Name: Playbook - Ida Jemina - W4/D3 Total shred
Uploaded: 2024-02-13T13:19:03.675Z
Duration: 45 min
Description: W4/D3 Total shred

Rashida

Wow 🔥 Nailed it 🥵💪🔥I cannot even type😅

Dilara

Those running lunges, though!!! Crushin’ on it, and crushin’ it! 💪🏼🙌🏼😁

Cosmo

Perfect routine for a limited hotel gym…which I’m in. Ugh! Takin’ Ida with me!! 💜

Lindsay

Victoria

Mirja

Rosa

It’s a 5 star.. Awesome workout 
Did not  let me click on the last star

Sectwin

You are literally the reason I love HIIT Workouts now!! 🥵🥵🥵🥵

Leticia Lopez

Tahirah

Sarah

Super intense! I’m feeling the burn for sure! And it feels amazing!!! 💪🏼💪🏼💪🏼

Alex

Haleema

Stef

Anna Polok

Jenna

Jennifer

That was a crazy good workout!  🔥💪🏽

Jose

So intense..! Couldn’t finished the last three 😭

Giorgia

Monini Huerta

This is what is giving me determination while in quarantine!! 
Couldn’t get enough! ❤️💪🏻

Dainalee

Ysela Barrera

Carrlee

Killer, I sighed when jumping 180 squats was the last movement but kept going... just! Where are you from Ida?

Edwin

Killer! Your shred days always get me sweating

Joanna

Alice Grace

Antonella

Wow talk about FULL BODY! 🤩Absolutely love your workout plans and this app is so awesome as well as you! Thank you loves! ♥️♥️

Megan Haenitsch

Karolina

Wow wow wow!!!! Omg thanks again for Another great work out

Jennifer Prescod

Samantha

Evelyn

Moza

Cool workout!! I feel better and I know it doesn’t become more easy.. I’m more strong than before 💪🏻 💦 #Igotthis

Isa Flores

Mä oon ihan rikkipoikki!! Mutta jaksoin n 98%:sti, joten olen sangen tyytyväinen. Kiitos, oli hyvä treeni!!

Kirsi

Total shred yessss! Who's favorite is this workout? Mine for sure!! We are going to tone the whole body and put those muscles to work.
As you already know, we are going to do every exercise two times in a row with 30s breaks in between. With single arm/leg exercises perform the sets first to one side and then to the other. Keep the pace fast since we want to sweat!

For this workout we use our body weight and dumbbells or any other substitute from home; water cans, bags of rice, books, filled back-bags etc.

Instructions: 

Warm-Up x2
- Side leg swings 30 sec
- Standing knee to elbow 30 sec
- Inchworm 30 sec

Workout:

-  King kong 30 sec x2
-  Bent over row and up 30 sec x2
-  Alternating hand swing 30 sec x2
-  Long jump to backward hops 30 sec x2
-  Plank jacks with crossbody crunch 30 sec x2
-  Running Lunge 30 sec x2
-  Pike push-ups with shoulder tap 30 sec x2
-  Curtsy to side lunge 30 sec x2
-  Bicycle abs 30 sec x2
- 180 jumps 30 sec x2

Repeat all the exercises once more!

- Raise your back leg up
- Go as high as possible 
- Bring your leg back behind your opposite leg

Side leg swings

- Start with a shoulder with stance
- Bring your knee up to your chest
- As your knee comes up rotate your body and bring your opposite elbow toward your knee

Standing knee to elbow

- Place your hands in front of you
- Keep your legs as straight as possible
- Walk out to a plank position 
- Reverse the motion to return to the initial position

Inchworm

Warmup

- Hold the top of the dumbbell with two hands
- Come down flexing at the knees and hinging at the hips 
- Come down until the bottom of the dumbbell almost touches the floor
- Pull the dumbbell up to shoulder height
- Press the dumbbell above you

King kongs

- Hinge at the hips leaning forward 
- Bring your back to about 45 degrees
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you come up
- Bring the dumbbell down in a controlled motion
- Return to the initial position

Bent over row and up

- Hinge at the hips
- Explode forward bringing the dumbbell to about shoulder height
- As you explode forward squeeze your glutes 
- Switch hands and let the dumbbell swing down

Alternating hand swing

- Flex at the knee bringing your hips down
- Jump as far as you can using your arms for momentum 
- Land softly 
- Hop backwars to the starting position

Long jump to backward hop

- Start in a plank position with a neutral spine and a tight core
- Hop bringing your feet out and hop bringing them back in
- Bring your knee toward your elbow
- Repeat on the opposite side

Plank jack to cross body crunch

- From a lunge position perform a high jump with your front foot while raising the knee of your rear foot towards your chest
- Bring your knee back down as you land on the jumping foot
- Return to the start position
- Perform one set to one leg and switch legs on the next set

Running lunge

- Keep your legs and hands on the floor while keeping your bottom elevated
- Keep your upper body and legs in a 45 degree angle during the whole movement
- Lower yourself toward the floor with your arms until your head almost touches the floor
- Push yourself back up and touch your shoulder with your opposite hand. Switch hands with every repetition.

Pike pushups with shoulder tap

- With dumbbells in hand step back across your other leg until both knees are bent to 90 degree angle
- Get back up and take a step to the other side to a side lunge position
- Push yourself back up
- Repeat for the prescribed amount of repetitions
- Perform one set to one leg and switch legs on the next set

Curtsy to side lunge

- Begin lying on your back with your knees bent.
- Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed.
- From this position, reach toward your right knee with your left elbow. When your left hand touches your knee, bring it down toward your hip as you reach toward your left knee with your right elbow.
- Continue to alternate reaches while keeping your abdominals flexed.

Bicycle abs

- Jump up and rotate your body 180 degrees in the air
- Land to a squat and jump back rotating your body 180 in the air
- Repeat

180 jumps

W4/D3 Total shred

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 💦😅

W4/D3 Total shred

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