Name: Playbook - Ida Jemina - W5/D2 Push Day💪 + HIIT
Uploaded: 2024-02-13T13:19:03.978Z
Duration: 50 min
Description: W5/D2 Push Day💪 + HIIT

Wendy

Johanna

Kendall

Super! Ja ihana tuo loppu hiit😍🔥💪🏼

Ninni

Rachel

Rashida

Superlore

Wow, arms are spaghetti... and that hiit at end is perfect for the end of great workout... sweating bad 💪

That HIIT!!!!!🔥🔥🔥🔥🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵

Tamara

Amazing! Great way to feel the burn even more with the HIIT workout at the end!❤️🎉🔥

Jillian Whitton

That HIIT at the end! And those svend’s 💪🏽💪🏽💪🏽🔥🔥🔥

Amanda

Natalie

Getting back to finish the program 💪 after a week off due to covid. I didn’t lose condition which I was impressed, surprised and happy. So I’m back strong to finish strong 💪❤️

Ruby

Malene Dreyer

Sjofn Maria

Olkapäätreenit ei ole mun lemppareita, vähän erilaiset kuitenkin normisti 👌🏼 Kiva hiit 😅

Mirja

Loved especially the HIIT at the end 🔥

Titta Pellikka

Viimeinen hiit liike oli raskas, mutta pystyin siihen!

Heidi Rainesto

Maja

It was a good one for those abs and arms 💪🏻

Isa Flores

Jeez.. That HIIT had no time to waste 😄🔥

Essi

Perfect.🔥🔥💦 Kiitos jälleen. Hiit lopussa mieletön ja sellainen ihana, kun on olo matkustamisen jäljiltä tunkkainen. Suosittelen!🤩💯🔥💖

Martina

Olipa hauska yhdistelmä erilaisia juttuja 🤩❤️

Kaisa

Rinat

Once again what a amazing workout😍 have not been dissapointed at any workout we have done in this challenge and it really suprises me🤩😅

Janita

Oh wow this was great for my arms!! 💪🏻 Veins popping and arms shaking! The HIIT was truly a great finish! 🔥😍

Emmelie

Ooof sweating so hard after last HIIT workout!!😍 Amazing workout

Laura

That hiit workout at the end was such a great way to end a workout

Elizabeth

Tanja

Anni

Today is time to push!😍💪 We will train the upper body muscles that perform pushing movement and we will utilize vertical and horizontal work to really pump all those muscles up! We work shoulders, triceps, chest and abs.

After our muscle workout we will do a short bodyweight HIIT workout since they work wonders but don't take a lot of time. It's a follow along workout so you can you can just follow along and don't need to set any timers for it.  Let's get it!

Equipment: Dumbbells.

Let's warm up first! 3 exercises - 2 rounds.

- Stand with a wide stance and reach down to your toes with the opposite hand while keeping your legs straight
- While tapping your toes with one arm let your upper body rotate and reach for the ceiling with the other one
- Alter sides with a swift and steady tempo

Crossbody Toetaps

- 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

Remember to perform with both sides!

-Stand with feet slightly wider than shoulder-width, toes pointing slightly out. 
-Hold one dumbbell in both hands with straight arms. Pivot on your toes, bend at the waist and twist down to your left until the dumbbell is just outside of your left shin. 
-Stand up, rotating your arms diagonally forward and up, pivoting to your right, until the dumbbell is held high above and outside of your right shoulder Your chest should be up and open throughout. Eyes should follow the dumbbell.

Woodchop

Warm Up

If you workout at the gym you can do this in a decline bench as well.

- Lie on your back, knees bent with hips lifted up
- Press dumbbells up by engaging your chest and triceps muscles
- Bring the weights back down with a controlled motion

Decline Dumbbell Press

- Hold weights pushed together between your hands at chest level
- Elbows tucked and fingers pointed forward
- Extend your arms and press the weights straight out from your chest
- Slowly return the plate to starting position

Svend press

- In a shoulder width stance hold dumbbells in both hands on shoulder level
- Press the weights up
- Bring the weights back down in a controlled manner

Shoulder Press

A great exercise for your shoulders! Each raise counts as rep!

-Get in the starting position by placing your weight on your knees and sitting back on your calves.
-Grip the dumbbells with each hand and push them together for stability.  
-Start with both dumbbells to one side and raise them simultaneously to eye level.
-Smoothly continue to move them to your other side opposite the starting position.

Kneeling Side to Side Raises

- In a kneeling position with dumbbells in both hands and arms extended
- Lower the weights towards the back of your head by allowing the elbows to bend
- Only the forearms should be moving while the triceps are engaging
- Lift the weights back up

Kneeling Triceps Extension

- In a slight forward lean and dumbbells in each hand
- Lift the weights up while keeping the upper arm stationary, parallel to the spine
- Only the forearms should be moving while the triceps are engaging

Kickbacks

Alternative: Skip the weight
- Lie on your back with knees bent and heels on the floor
- Hold a weight in your hands and keep your arms extended upwards
- Sit up by engaging your abs
- Come back down with a controlled motion
- Repeat with a twist to the other side

Weight Sit Up

Alternative: Skip the weight
- Lie on your back with knees bent and heels on the floor
- Hold a weight in your hands and keep your arms extended upwards
- Sit up by engaging your abs
- Twist to the side on top
- Come back down with a controlled motion
- Repeat with a twist to the other side

Twisting Sit Up

W5/D2 Push Day💪 + HIIT

Really got my heart rate up while incorporating weights

Emilce

W1/D1 Low Impact Total Shred

Kiki

Great workout! Definitely felt the burn! I can’t wait for more workouts and to see the results!!

W1/D2 Volume Legs Challenge

Second time doing this whole program all over again!

Jessica Wong

Olga

Amazing !!!! Didn’t think I could do it but I did

W1/D3 Full Body Fat Burn HIIT

My abs felt like they were on fire. Great way to get going for the day!

W1/D4 Six Pack Abs + Upper Body Sculpt

W1/D5 Booty Popping Band Workout🍑

This workout is amazing! It will make you work hard and sweat!🔥💪

Nikola

W2/D1 SWEATY TABATA!

The upper body workout was amazing. My whole upper body was worked. Love 4 rounds. Gives a great pump and allows you to increase your weight each round.

W2/D2 Upper Body Circuit + 5 minute HIIT

This is my favorite workout for glutes and legs!! Thanks Ida for coming up with amazing workouts! I have loved this workout program!!!❤️❤️

W5/D2 Push Day💪 + HIIT

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