Name: Playbook - Ida Jemina - W5/D4 ABS + Boosting Lower Body Circuit
Uploaded: 2024-02-13T13:19:03.705Z
Duration: 60 min
Description: W5/D4 ABS + Boosting Lower Body Circuit

Tamara

Wow. That boot circuit got my good. Officially have noodles for legs🔥

Nessa Breann

Woooow don’t think I’ve ever done a booty circuit that made me sweat so much🥵

Noelle

Zimms

Jennifer Valle

Victoria

That circuit killed me! My abs aren’t really sore after so I might do another ab workout of yours after this!

Benaisha

Renee payne

Audrey

Jonna

Sore from yesterday but powered through the end. Great sweat!!! I look forward to these everyday.great program<3

Amanda

Huh! Ei viitsinyt tehdä kolmosta kun energiat ei ollut kohdallaan kovia painoja varten, mutta tämä oli kivaa! Lisäksi päälle peruskuntona lumityöt 😂

Kirsi

Today's workout is so exciting!! Tell your abs that it's getting hot since we will do a fire abs workout utilizing bodyweight and a dumbbell. This workout will strengthen our core and support our other workouts with heavy compound movements as well. 

After our abs are on fire, we will do a boosting lower body circuit which molds your glutes and legs but also improves your cardiovascular fitness. It's tough but rewarding! In this workout we use dumbbells and a mini band.

1. Twisting Sit Up 3 x 14
2. Toe Touchers with Weight 3 x 14 
3. Russian Twist 3 x 16 (8 per side)
4. Boat Hold 3 x 30 sec
5. Lying Leg Raises 3 x 14
6. Side Plank with Hip Dips 3 x 14 per side

Boosting Lower Body Circuit - 3 rounds:
1. Pop squat 20
2. Single Arm Sumo Deadlift 10 per side
3. Low pulses 20
4. Rear Lunge to Knee Up 10 per side
5. Extended Clamshell 10 per side
6. Donkey Kicks 15 per side
7. Wide Stance Squat Jump 15
8. Side to Side Walk 20

14 reps total = 7 per side
- Lie on your back while holding a weight in both hands
- Keep your arms extended as you perform a sit up
- Twist your upper body on top to one side and come back down
- Repeat to the other side

Twisting Sit Up

- 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

-  3 x 16 (8 per side)
- One rep is done when you have done a twist for both sides.
-Start by sitting on the floor, with your knees bent and feet flat on the ground. 
-Then lean back so your upper body is at a 45-degree angle to the floor. 
-Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward. 
-With both hands on a dumbbell  in front of your chest, brace your core and raise your legs up off the ground. 
-Rotate your arms all the way over to one side, then do the same in the other direction.

Russian Twist

- Assume a sitting position with legs fully extended and slightly off the floor
- Hold a dumbbell with both hands while arms extended forward parallel to the floor
-Hold this position for 30 seconds

Boat Hold

- Lean back by taking support from your elbows
- With legs extended lift them up towards the ceiling while keeping them together throughout the exercise
- Come back down with a controlled motion

Lying Leg Raises

- 14 Reps to both sides!
-Begin in a side elbow plank on your right side with straight legs and your feet stacked.
-Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
-Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.

Side Plank with Hip Dips

This boosting lower body circuit molds your glutes and legs but also improves your cardiovascular fitness. It's tough but rewarding! For this workout you need dumbbells and a mini band. Try to keep the tempo high and do the exercises back to back without taking too long breaks between the exercises. You will have a bigger break between rounds. 8 exercises - 3 rounds. You will breathe heavily, your heart rate will go up and your muscles will feel the burn - that's what we want. Take your own pace. Let's give that lower body a little boost and something to remember!

-Stand with your feet hip-width apart. Sit your hips back and down into a squat position. 
-Jump straight up into the air and land softly with your feet together and quickly jump the feet back to hip width and return your body back into the squat position. 
-Repeat for desired rep count

Pop Squat

After 10 reps, switch hands!
- Hold a dumbbell in one hand
- Perform a sumo deadlift, allowing the weight to travel between your legs
- Come back up and squeeze the glutes
- Keep your spine neutral and core tight throughout the exercise

Single Arm Sumo Deadlift

- Start with a wide stance holding the weight with two hands
- Push your glutes back flexing at the knees to come down
- Come down until you break parallel 
- Come up a couple of inches and straight back down

Low pulses

After 10 reps, switch sides!
- Hold dumbbells in each hand and step back down into a lunge position
- Come back up and lift your knee towards your chest

Rear Lunge to Knee Up

- With band around your legs lie down on your side
- Take support with your elbow and keep your knees bent
- Lift your hips off the ground by abducting both legs simultaneously and opening your knees, only keeping the lower knee on the ground
- Come back down with a controlled motion

Extended Clamshell

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral. with a band around an ankle and the other foot.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot directly toward the ceiling and squeeze at the top.

Donkey Kicks

- With a band around your legs squat down and jump up explosively
- In the air keep your legs abducted opposing the resistance of the band to keep your stance solid throughout the movement

Wide Stance Squat Jump

20 reps total = 10 steps per side
- With a band around your legs take big steps from side to side by engaging your abductors and staying low.

Side to Side Walk

Boosting Lower Body Circuit

W5/D4 ABS + Boosting Lower Body Circuit

Mary Hurley

Charlene 

WHAT EVEN WAS THAT. What a killer workout 🥵

W1/D1 Glutes and Legs Volume Pump

Alina

luca

This was great! Actually felt like I got a good upper body workout!

Ally

W1/D2 Entire Upper Body

Kiva treeni varsinkin viimeiset taljassa tehtävät vedot oli🤩🍑🔥

Tiina

Bailey

Oikein kiva treeni, DL tuli voimakas olo😁

Sanna Arpiainen

W1/D3 Heavy Glutes and Legs

Alli

Kellen Riley

W1/D4 ABS + CARDIO

Franci

En saa tota single leg kneeling squatia tuntumaan missään. Tuntuu että liikerata kovin lyhyt.   Ärsytti.

Heidi Rainesto

W1/D5 Isolated Glutes

Glutes on 🔥 tosi kiva treeni, meni todellakin sinne minne pitää liikkeet,🍑

Benjamin

W2/D1 Glutes and Legs Volume Pump

Maria Johnson

Kicked my butt. I normally dislike upper body but this one slaps.

W2/D2 Entire Upper Body

My butt is definitely burning after this one!

Always a quaranteed burn with these excercises!

Jenni

W2/D3 Heavy Glutes and Legs

Exzon

Maria

W2/D4 ABS + CARDIO

Doesn’t get easier the 2nd time! 💦💦

This workout always makes me weep. But after completing it I always feel like a winner!

W5/D4 ABS + Boosting Lower Body Circuit

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