Name: Playbook - Ida Jemina - W5/D2 - Volume Upper Body + HIIT
Uploaded: 2024-02-13T13:19:04.200Z
Duration: 60 min
Description: W5/D2 - Volume Upper Body + HIIT

Sara

Olga

Exzon

Melissa Johnson

Christine

Was good, super good.💯❤️‍🔥💦💪🏼

Martina

Wawa

Great! I like the variety of exercises where it’s not the same every time.

Jordan

Haleema

Finally chest excersise i was looking for👍

Heramb

I completed my week again 6/6 done 💪🏼

Romina

Grecia Jimenez

It was good but my forearms were so sore, I’m not sure if they were supposed to be or if I did something wrong

Benaisha

Anette

Marke

Salwa

Oli hyvä ja enegisoiva aloitus päivälle!💪

Jenna

Isabel Vargas

I will eat with a straw today cuz my hands are jelly😂❤️

Miru

Megan

Today's workout consists of muscle training for upper body and 5 minute HIIT workout which we'll step it up a notch! I swear by this 5 minute HIIT since it's such an effective way to get a tough workout done in a short time.

Our gym workout consists of alternating sets. It saves time and makes the workout a bit more intense. Remember that it is not the time we spend at the gym but the quality!

Always do warm up sets before working sets.

Alternating set 1
1,5 Rep Bent-Over Row 3 x 15
Alternating Arm Bench Press 3 x 15

Alternating set 2
Cable Pulldown Narrow Grip 3 x 15
Dumbbell Flyes 3 x 15

Giant Set 
Arnold Press  3 x 12
Lateral Raises  3 x 12
Rear Delt Raises 3 x 12

Alternating set
Barbell Curl 3 x 12
Narrow Bench Press 3 x 12

HIIT on bike or elliptical - time to step it up a notch!

Alternating Set = Perform A and B as alternating sets. Take a short 30 second break in between sets.

- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. 
- While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
- Lower the weights down halfway and pull them back up by squeezing the back muscles
- Lower the weights all the way down with a controlled motion
- Repeat for the recommended amount of repetitions.

1,5 Rep Bent-Over Row

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then use your chest to push the dumbbells up.  Squeeze your chest, hold for a second and then begin coming down slowly with one hand while the other stays on top. Push the weight back up and perform the same with the other side.

Alternating Arm Bench Press

Alternating set

-In a cable set, grab a narrow handle with your arm extended.
- Pull the handle down towards your upper chest while opening the chest and bringing the shoulder blades together
- Squeeze your back muscles and take a short hold after which return the handle back up with a controlled motion

Cable Pulldown Narrow Grip

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Dumbbell Flyes

Giant Set = Perform exercises back to back without a break. Take a break when you have done all three exercises.

-Sit on a bench with your feet placed flat on the floor.  
-Hold dumbbells, one in each hand, at shoulder level with your palms facing in.  With your arms positioned slightly in front of your ears, press both dumbbells over your head, rotating the weights until fully extending your arms with your palms facing out.
-  Hold the top position and then return back to the starting position.

Arnold Press

- Raise both dumbbells laterally with a slight bend at the elbow
- Bring them back down with a controlled motion
- Keep your chest high throughout the exercise

Lateral Raises

- Begin in a standing position with a dumbbell or weight in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Bring the dumbbells out to your sides in a wide arc keeping a slight bend in your elbows.
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Rear Delt Raises

Giant Set

- To begin, stand straight with a barbell in your hands. Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
- While holding the upper arms stationary, curl the weight while contracting the biceps. Only the forearms should move. Continue the movement until your biceps are fully contracted and the weight is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the barbell back to starting position.
- Repeat for the recommended amount of repetitions.

Barbell Curl

- Lay down on your back on a bench with a barbell on hands with a narrow grip
- While keeping the elbows close to your upper body bring the weight down towards your sternum
- Push the weight back up by squeezing your triceps

Narrow Bench Press

Last time did this HIIT, we worked for 20 seconds and rested for 40. Now it's time to step it up and we will work for 30 sec and rest for 30. This HIIT (High Intensity Interval Training) is so hard but rewarding! It's only 5 minutes, but afterwards you feel invincible!! YOU GOT THIS!! Remember to be crazy!! When it’s go time, give it all you got without holding back!

5 Minute warm up
-> 30 second sprint with an in crease in resistance right before the sprint
-> 30 seconds active recovery at moderate pace at lower resistance
5 sprints total
2 minute cool down once all sprints are completed

- To begin, seat yourself on the bike and adjust the seat to your height. You may have to start pedaling to turn it on. The level of resistance can be changed throughout the workout.
- Warm up by cycling for 5 minutes at moderate pace and moderate resistance. Prepare your mind for an intense sprint.
- Increase the amount of resistance just before the sprint. Pedal 30 seconds with your maximum speed.
- After the sprint, lower the resistance and cool down at moderate speed for 30 seconds.
- Repeat and do total of 5 sprints. 
- 2 minute cool down once all sprints are completed.

HIIT on Exercise Bike or Crosstrainer

HIIT cardio on bike or crosstrainer

W5/D2 - Volume Upper Body + HIIT

That full body circuit gets me every time! 😰😰😰😰

Tamara

Ankita

First time back in the gym for a while and I’m a dancer so I’m trying to slim down and this was easy to follow and motivated me to keep pushing

Tiffany

W1/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Will be feeling this one tomorrow 💪🫀

Irena

Ashley

This was just what I needed, following injuring my left arm I currently need an easy going upper body workout that’s not too demanding on my arms but is still keeping my strength and gains, thanks 🙏🏻

Samantha

W1/D2 - Volume Upper Body + HIIT

Great! Thanks for planning a normal workout. I have been looking everywhere for quick, efficient strength training plans without a bunch of gimmicks and this looks like the one. :)

Aurelia

W1/D3 - Strong Legs and Glutes

Mozhi

So good. Slow and controlled. Love it🔥

Michelle

W1/D4 - Strong Upper Body + ABS ATTACK

Melissa

Pahin treeni tähän mennessä🥵 huhhuh, kiitos taas Ida!💪🏼💛

Mira

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Lindsay

Loved this one! Great start to the morning 💫.

Great upper body and hiit w/out! Transitioning across from strength training and this is a perfect mix, higher reps killed me though!

W2/D2 - Volume Upper Body + HIIT

Viikon tauon jälkeen tosi kiva treeni, huippu liikkeet🦵🏻

Sanna Arpiainen

Tracy

W2/D3 - Strong Legs and Glutes

Kristie

Sharyl

Aurora

W2/D4 - Strong Upper Body + ABS ATTACK

Delfi

This 11 minute full-body circuit in the end was a pure killer😰

W3/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

Veronica

W3/D2 - Volume Upper Body + Interval boost

I would add more repetitions to the exercises, otherwise feels too easy

W3/D3 - Strong Legs and Glutes + 20-minute cardio

Jamie

W3/D4 - Strong Upper Body + ABS ATTACK

Maria Johnson

😅 I thought this was going to be an easy one. I was so wrong! 🔥

I was dying already after the first set, but the full-body circuit killed me totally

W4/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

W4/D2 - Volume Upper Body + Interval boost

I can never do those T squats right, but they’re definitely doing something😂

W4/D3 - Strong Legs and Glutes. 25-min Cardio

Amber

W4/D4 - Strong Upper Body + ABS ATTACK

Had a bad day but still got through most of it. Good workout!

W5/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

W5/D3 - Strong Legs and Glutes

W5/D4 - Strong Upper Body + ABS ATTACK

Niin hyvä! Hiki tuli ja lopuksi jalat tärisi, supertehokas ja hauska treeni!😍

Venera

Wowwww. That was a killer!  Loved it and I have a lot of room to improve.

Jen B

W5/D5 Fat Burning Stairmaster cardio

Marjukka

Ran out of time but still burning! Nice job!

W6/D1 - Grow Glutes and Legs + 11 min Full Body Circuit

Oh, my gosh, these pyramid sets are awesome

Amazing but wohoa 🥵 my arms still shaking and u barely can write lol but awesome feeling after the work it’s done 💪🏻 only with Ida 💕

Isa Flores

🔥❤️‍🔥👌🏼 perfect and I'm on fire.💦💦

W6/D2 - Volume Upper Body + Interval boost

No nyt oli taas 🥵🔥👌🏻 yks lemppareista 🔥

Meea

W6/D3 - SHAPED Legs and Glutes!

❤️‍🔥 abs are on fire. Upper body felt good to do but I needed to find some other options for movements because of rush in the gym.😄💖💦

Such a burn on those abs 🍫 I can feel them burning 🥵 🔥 but amazing feeling now ! It wasn’t easy but I got this 💪🏻

W6/D4 - SHAPED Upper Body + ABS ATTACK

I just make 30 minutes at the treadmill but it was a good one 🔥 🥵

Another week complete , and I really , really can see my changes , I lost 3,4kg in 2 weeks

I could do everything except the jumps at the end because my gym’s equipment is old and I can’t jump on it or it will break!

W6/D5 Fat Burning Stairmaster cardio

Such a burn 🔥 🥵 I really thought I wouldn’t make it but I did it 💪🏻 and it’s an amazing feeling after the work it’s done 💕 still working to make me more stronger and confident thank you Ida

W7/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

It was f…g awesome.Thanks God I’m alive😜

This one was a challenge one 💪🏻 🔥 but I got this with Ida and my tomato face says that’s it lol 
 🥵

W7/D2 - Volume Upper Body + HIIT

Workout was great! I feel diagonal kick backs a little too much in my lower back, do you have any tips for this or another exercise I could do instead?

Amazing but such a burn my butt was on fire 🔥 🍑 but I saw that shape in the mirror and I just keep pushing myself until the end 💪🏻 💕 can’t wait to start tomorrow a new challenge!

Anna Conrado

W7/D3 - Strong Legs and Glutes + 25 min cardio

It was thought but I made it until the end 💪🏻 🔥

W7/D4 - Strong Upper Body + ABS ATTACK

How do you do this without taking breaks??? I can’t do the run over speed 10!

Tomato face active all the time lol but awesome way to burn calories and as well relax the mind from the routine 🏃🏻‍♀️

W7/D5 Fat Burning Stairmaster cardio

It was intense workout. I like my improvement on leg quads and calf.

W8/D1 - Grow Glutes and Legs + 11 min Full Body Circuit

So are we supposed to go the 10 minute interval five times? The way it’s explained is we should do a total of 50 minutes instead of 10 minutes.

Such a burning 🥵 🔥 💪🏻 my arms was shaking and my whole core as well but amazzzzing!

W8/D2 - Volume Upper Body + Interval boost

Haven’t worked out in a bit, this was just what I needed!😂

Thought and burning one ❤️‍🔥🔥🥵 but I made it until the end ! I feel unstoppable now and my bootay feels great!

W8/D3 - SHAPED Legs and Glutes!

Amazing but Wohoaaa nothing easy to make it but I got this 💪🏻 what a burning 🥵 🔥 in the abs and the arms and everything lol

Absolutely amazing! After the 8 weeks shaped at the gym I feel stronger and more confident in my abilities.  My boyfriend recommended your app when I was looking for a program and I'm so glad I listened! Looking forward to the next challenge!

Workouts like this are so much better than HIIT or ESPECIALLY those damn 11min circuits. 💀💦

Anonymous

W8/D4 - SHAPED Upper Body + ABS ATTACK

OMG I DID IT!!!! I finished the entire 8 weeks!!! This was so awesome!!! Thank you Ida for putting this routine together! I feel great, I look great and my 🍑 looks fabulous!!!!

It was amazing 🤩 but I change the machine for cardio dance 💃 it’s always a good idea do cardio to keep the heart happy ✨

W5/D2 - Volume Upper Body + HIIT

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