Name: Playbook - Ida Jemina - W5/D2 Push Day💪 + HIIT
Uploaded: 2022-11-16T15:56:47.447Z
Duration: 50 min
Description: W5/D2 Push Day💪 + HIIT

rashida lukmanjee

Superlore

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

That HIIT!!!!!🔥🔥🔥🔥🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵

TAMARA WILSON

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 Salinas

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 Turunen

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

Johanna

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

Elizabeth

Tanja

Anni Vesaaja

Wow!! The HIIT at the end was great!!🤩🔥

Tiia-Maria Gurkalova 

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

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

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!

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

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.

W5/D2 Push Day💪 + HIIT

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