Name: Playbook - Ida Jemina - W4/D4 Nothing But Upper BOD!
Uploaded: 2022-11-16T15:56:47.427Z
Duration: 50 min
Description: W4/D4 Nothing But Upper BOD!

rashida lukmanjee

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

TAMARA WILSON

The best home workout for upper body 💪🏻

Milja

Great upper body workout! This program is amazing! Definitely seeing the results after 4 weeks!

Jillian Whitton

Amazing! Loved this one! 💪🏽💪🏽

Amanda

Olkapää liikkeet oli kyl pahat, mut tekee hyvää 💪🏻

Mirja

Titta Pellikka

I did a express arms😁..better then no arms💪

Sjofn Maria

Starting to love upper body, I’ve never being able to do a push up not even on my knees. I always do them on the wall. I hope someday to reach the goal of doing a proper normal push up.

Ruby Salinas

I'm out of words!🔥 Effective and I love it!🤩

Sanna Luhtala

Such a burning 🥵 my gad my arms are shaking like jelly lol but I feel them more strong! But those push-up pfff take me some time to finish them but I got this 💪🏻 🔥

Isa Flores

Rinat

Ai että, sain salilla tehtyä tän treenin ja kunnon painoilla. Nyt tärisee kädet niin et on vaikee kirjottaa 😄🔥

Kaisa

Mu triceps are dead after the narrow pushups. 😆

Terhi

Jenna

My arms are dying🤣 In a good way of course!!! Awesome upper body workout😍

Laura

This was a great exercise!! I’m gonna feel it tomorrow!🔥🦾

Madeleine

Anni Vesaaja

Such good pump in my arms! Bring it on!! 😜💪🏻🔥

Emmelie

Started out with 25lbs...ended with 5lbs 🤣 my arms are toast!

Elizabeth

Shoulder veins popping out today. 💪🏽💪🏽

Briana Parra

Janita

burning 🥵 great feeling 👏🏻👏🏻👏🏻

Maja

Whuuuhhhh.... 🔥🔥💦💯 Burning. Thanks again! 🤗💖

Martina

Time to get those gun show muscles pumped up!🤩💪 Shoulders BANG💥 back BANG💥 arms BANG💥  the whole upper body BANG!💥💥

Today we have an amazing selection of awesome exercises to effectively work the whole upper body. You can pick as big weights as you can safely perform the prescribed sets and reps because this is PURE muscle work! Yesss let's get it - you got this!!

Equipment: Dumbbells

- With a wide stance and knees pointing slightly outwards grab the dumbbells with a narrow enough underhand grip to allow your arms to go between your legs
- Keep your back in a neutral position
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you come up

Sumo Bent Over Row

Remember to perform both sides!

- In a kneeling position take support with your hand from your leg and hold a dumbbell in the other hand
- Pull the dumbbell up towards your obliques by squeezing the back muscles
- Lower the weight back down
- Repeat

Kneeling Supported Single Arm Row

Aim for 10 reps per set or less/more according to your own strength.

- Lie on the floor face down and body straight with your toes or knees on the floor and keep your thumbs inside your shoulder blades. Make sure you are holding your torso up.
- Lower yourself until your chest almost touches the floor.
- Using your pectoral and triceps muscles, press your upper body back up to the starting position and squeeze your chest.

Narrow Push Up

One rep = one chest press and a crunch

- Lie down on the floor holding dumbbells and press them above you.
- Lower the dumbbells toward your chest.
- Return to the starting position.
- Perform an ab crunch while keeping your arms straight.
- Repeat

Chest Press with Crunch

1 repetition is done when you return the weights to the starting position

- Starting position = stand with dumbbells in hands at hip level
- Perform a clean to lift the weights to shoulder level by rotating your hands simultaneously
- Press both weights up
- Bring one weight back down to shoulder level while holding the other up
- Press the weight back up
- Repeat with the other side
- Bring the weights back down to the starting position

Hang, Clean and Press to Alternating Press

1 repetition is done whenever you lift your arms upwards

- Perform a lateral raise and front raise in an alternating manner

Lateral to Front Raise

This is such a great exercise since the muscles are under constant tension throughout the whole set!

- Perform a rear delt row
- With a controlled motion bring the weights halfway back
- Pull the weights back up
- Repeat by not allowing the weights to come all the way down until the set is complete

Partial Rear Delt Row

Alternating set: Perform A and B as alternating sets with a short rest in between. Rest between rounds.

- Curl the weights up while maintaining a hammer grip throughout the motion.
- When your elbows are at a 90 degree angle, rotate the dumbbells outwards.
- Bring the weights back down with a controlled motion.

A. Bicep Curl with Rotation

- Grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
- Go back to the starting position by using the triceps to raise the dumbbell.

B. Dumbbell Triceps Extension

Biceps and Triceps Alternating Set

W4/D4 Nothing But Upper BOD!

Angela

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 🥵

Jessica

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 🔥

Pat Hunter

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🔥

Sanna Arpiainen

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

W4/D2 Killer Leg Day

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!

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 can see some definition on my arms after following this program!

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‼️🍑

Can’t believe this the last one of this 6 week program! It was so good!
Loved the progression and combination of do it yourself and follow along workouts
Ida is a great instructor 👩‍🏫!

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.

W4/D4 Nothing But Upper BOD!

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