Rashida

27 min flat!! Great total body burner!! 🔥🔥

My favorite workout of the week! Thank you!

Lindsay

Feeling good to keep the track after 2 weeks of sickness ✨👊🏽❤️

Victoria

Mirja

Emmelie

Edwin

Leticia Lopez

Tahirah

Sarah

It was intense, but we got through it💕💕

Michelle

🥦🥦🥦🥦🥦👌🏼👌🏼👌🏼👌🏼

Monini Huerta

Out of breath and and sweaty!! I love it! Thanks IDA

Rafael

Great workout ! Definitely worked hard through it 💪🏽

Jose

First workout after Xmas celebrations, will be back on it now. Kate did it with me again. Thanks Ida and a Merry Christmas to you.

Carrlee

Same like first time ur ouch effect always there 🤣🤣

Moza

Karolina

Ya girl! This was 🔥!!! Thank you for being such a BADA$$!!!

Megan Haenitsch

Amazing as usual 😍 💦 #Igotthis love you chica 💕

Isa Flores

Jennifer Prescod

Didn't want to get out of bed.... glad I did!! Great  workout

Evelyn

Claudia

Irina

Aivan mahtava hikitreeni taas, kiitos 🥵

Kirsi

Welcome to week 5's total shred! We are going to work the whole body and feel amazing and so sweaty afterwards! We'll do 30 sec each exercise and take a 30 sec break after every exercise. That's how you can keep the tempo high since you get to rest always in between sets. For this workout we use body weight and dumbbells or any other substitute from home; water cans, bags of rice, books or filled back-bags.

Warm-Up x2
- Cardio scissors 30s
- Squat to shoulder press 30s
- Crossbody toe taps 30s

Workout: 30 s sets - 30 s break between exercises

- Down Up Press x2
- Frankenstein Kicks with a Crunch x2
- Push Up with Leg Lift  x2
- Moving Lunge Pulses x2
- Toe Touchers with Weight x2
- Single Leg Deadlift to Shoulder Press x2
- Knee Drivers x2
- Reverse Curtsy Stand x2
- Sit Up with Crossbody Punches x2
- Power jacks x2
- Down Up Press x2
- Frankenstein Kicks with a Crunch x2
- Push Up with Leg  x2
- Moving Lunge Pulses x2
- Toe Touchers with Weight x2

Let's start with the warm up and move on to the workout after we get the blood flowing! Do total of 2 warm up rounds.

Cardio scissors

Squat to shoulder press

Crossbody toe taps

Warm Up

-Stand with your feet shoulder width apart and a dumbbell in each hand between your legs.
-Squat down until your thighs are parallel to floor.
-Stand up, bring the weights to shoulder height and extend your arms overhead in one motion
-Return to start position

Down Up Press

- Hold a dumbbell with both arms extended  over your head and stand straight
- Simultaneously lift your leg straight forward while keeping it extended throughout the motion and lower the weight with your hands toward the raising leg
- Bring the leg back down and the weight back up
- Perform with the other leg

Frankenstein Kicks with a Crunch

- Start with a plank position
- Simultaneously perform a pushup and lift one leg up off the floor by engaging the glute
- Return to starting position and perform again by lifting the other leg up

Push Up with Leg Lift

- Lower down to lunge and perform a total of three pulses
- Hop to the side with the working leg and lower down to lunge and perform a total of three pulses
- Once again, hop to the side with the working leg and lower down to lunge and perform a total of three pulses
- Switch directions and move to the other side
- Perform exercise one leg at a time and change the working leg for the next set.

Moving Lunge Pulses

- Lie on your back with legs fully extended towards the ceiling and a weight in your hands also fully extended towards the ceiling
- Lift your upper back off the floor while reaching to your toes with your hands by engaging your abs

Toe Touchers with Weight

- Hold the dumbbell in one hand
- Hinge at the hips to start coming down as you come down with the dumbbell raise your back leg 
- Come down until you reach shin height 
- Pull the dumbbell up returning to the initial position keeping a neutral spine
- Lift the weight up to shoudler height and from there perform shoulder press by extending the arm fully towards the ceiling
- Perform exercise one leg at a time and change the working side for the next set.

Single Leg Deadlift to Shoulder Press

- Stand up with a slight bend in the knees
- Touch your knee with your elbow while your other hand is taking support from the other thigh
- Perform 30 seconds to one side and switch sides to the next 30 second set

Knee Drivers

- Lower down to rear lunge
- Lift your leg across the other to a curtsy position while staying low
- Stand back up
-  Perform 30 seconds to one side and switch sides to the next 30 second set

Reverse Curtsy Stand

- Lie on your back with your knees bent and heels on the floor
- Engage your abs and lift your upper body up 
- Perform crossbody punches with each arm and lower back down to starting position

Sit Up with Crossbody Punches

- Start with a shoulder-width stance
- Hop coming down into a squat position raising your hands over your head
- Keep a wide stance in the bottom of the squat
- Hop and return to the initial position

Power jacks

- Lower down to lunge and perform a total of three pulses
- Hop to the side with the working leg and lower down to lunge and perform a total of three pulses
- Once again, hop to the side with the working leg and lower down to lunge and perform a total of three pulses
- Switch directions and move to the other side
- Perform 30 seconds to one side and switch sides to the next 30 second set

W5/D3  Total shred

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

Dima

Ellie

W1/D2  Strong upper body + HIIT

Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Finishing that felt like an accomplishment!

W1/D3  Total shred

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Tsvetomira

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Sharyl

Wendy

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

Dilara

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W5/D3 Total shred

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