Name: Playbook - Ida Jemina - W4/D4 Total Body on Fire
Uploaded: 2024-02-13T13:19:03.312Z
Duration: 55 min
Description: W4/D4 Total Body on Fire

Valentyna

Kiki

Wendy

Melissa

Tiffany

Dilara

Back at it after a few days off! Felt great!!

Amanda

I would have more accent on the upper body since all days legs are trained well and they are quite tired

Olga

Man I love this 💩!!!! 🔥🔥🔥💜💜

Absolutely could feel it everywhere😍 Loved it!!❤️

Laura

Christina

Emmelie

Okay! It's last time doing this workout in this challenge and we will pump up the volume. Let's enjoy this time since it's ours💪

Remember to use #trainwithida on IG and tag me @idajemina so I will support you! This is truly the best team ever!❤️

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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

Alternating Set: Dumbbell Gorilla Rows + Dumbbell bent over

Superset: Perform exercises without a break in between. Take a break after finishing both exercises.

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

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Shoulder Superset

-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

W4/D4 Total Body on Fire

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!

Anni

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

Pat Hunter

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

Terri

Bree

W3/D4 Full Body Strength

Tää oli ihan hullu setti🤭🔥🍑💪🏼

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

Tamara

W3/D5 Extra Gains - Glutes!

W4/D1 Get Peachy

Omg just killed my entire upper body💪🏻

Myriam

W4/D2 Upper Body Burn

Ellie

Holy crap 😰😰😰😰😭😭😭🥵🥵🥵🥵🥵

W4/D3 Never Skip Leg day

Lidia

W4/D5 Extra Gains - Plyo Power!

W5/D1 Killer Booty Lift🍑

W5/D2 Full Upper Body

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

Jacquelyn

W5/D3 Legs of Steel

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

Sanna Arpiainen

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!

W4/D4 Total Body on Fire

Community

More workouts from Ida Jemina