Wendy

Calorie burning! as always, love the cardio finisher!

Rashida

Stacey

Great whole body workout! Get ready to feel the burn!❤️🔥

Jillian Whitton

That metabolic round at the end 🥵🥵🥵

Amanda

Sjofn Maria

Hahaha!! 😂🤣 Impossible to make the sit up jump combo 🍫🔥 that's difficult!!!! 🥵🙌🏻 But I had a lot of fun trying to do ir 😄😅😊☺️😉

Melissa

Omg Olkapääliikkeet ja hiit 😅💪🏼

Mirja

Oh wow almost felt like I couldn’t make it 😅 but I did! Yay I feel so great!

Titta Pellikka

Heidi Rainesto

Amazing way to work the upper body 💪🏻

Isa Flores

Great and different exercise. Feeling good overall.💖🤗💦🔥

Martina

Johanna

Very good upper body workout and the ending circuit got me sweating real good 💪🏻🥵

Emmelie

Anni

Leticia Lopez

Elizabeth

That was an awesome combination! Feeling the burn and sweating like crazy 😄

Oh god so sweaty after the last exercises🥵 Done great work again ✅❤️

Laura

Tanja

Upper body time! Let's build that curvy look by sculpting our upper back, rear delts, biceps and at the end of this workout ABS!💪

At the end of this session we will push just a little more and do a quick metabolic circuit. These are the kind of workouts I add to my routine when ever I want to shred or get rid of any extra energy. They work so well but don't take a lot of time.

Equipment: dumbbells.

- Start in a reverse plank position, making sure your arms and legs are fully extended
- Bring your knee towards your chest
- Repeat on the opposite side
- As you bring your knee up engage your core

Reverse Plank Marches

- Start in high plank position
- Keeping your core tight reach as far as you can to one side
- Repeat on the opposite side
- Make sure your spine stays in a neutral position

Plank with Side Arm Taps

- In a high plank position push back you hips while keeping the arms extended
- Go as back as you comfortably can while allowing the knees to bend
- Return to the starting position

Chameleon to plank

Warm Up

- Hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you come up

Bent over row

Target: Upper Back Muscles

- Knees slightly bent, keep 45 degree angle, chest up and core strong.
- Hold dumbbells in both hands.
- Bring the weights back behind you with straight arms in controlled motion.
- Come back and repeat.

Reverse flies

Each squeeze counts as rep!

- Lay on the floor facedown with your arms extended
- Raise your arms and legs
- Engage your back and glutes as you go up
- Bring your arms down towards your waist and back up

Superwoman Hold with Squeezes

Target: Rear Delts
- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W-Raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral raises

6 curls + 6 hammers = total of 12 reps per set

- Curl the weights up by engaging the biceps while turning your palms towards your shoulders
- Bring the weights back down with a controlled motion
- Curl the weights up while maintaining a hammer grip throughout the motion
- Bring the weights back down

Bicep Curl to Hammer

Perform exercises A and B back to back without a break. Take a short break in between rounds.

- Lie on your back, keep your arms beside your torso and legs extended
- Lift your legs up and on top raise your hip and do a slight twisting motion to one side
- Bring your legs back down and repeat to the other side
- Perform 12 reps (6 twists per side)

A. Leg Raise with twisting hip up

Each lift counts as rep! 6 + 6 per side = 12 reps.

- Lie on your back with your legs and arms fully extended 
- Lift one leg up towards the ceiling while lifting both arms simultaneously towards your shin
- Bring your arms and leg back down and repeat with the other leg

B. Alternating Single leg v-ups

Superset: Leg Raise with twisting hip up

This metabolic circuit works wonders but don’t take a lot of time! It is challenging but WE CAN DO IT! Do the exercises with a high tempo and remember to breathe and have fun! Do the exercises back to back without breaks and take a 1 minute break between rounds. 4 rounds total - let's tone the body!

- Hop land in a lunge position with one foot in front of the other 
- Hop switching your feet in mid air
- Hop land in a wide stance, perform a squat 
- Hop land with your feet together, perform a squat 
- Hop and repeat

Lunge jump combo

- Start in a plank position 
- Keeping your core tight reach for your knee and return to the initial position
- Repeat on the opposite side

Plank knee tap

- Lay on the floor with your knees bent
- Bring your upper body up engaging your core 
- Using the momentum stand up
- Jump off and land
- Return to the starting position

Sit up jump combo

- Start with a narrow stance 
- Hop landing in a wide stance bringing your arms out
- Hop crossing your arms in front of you and crossing your feet

Crossbody jumping jacks

Metabolic Circuit

W5/D4 Pull Day  + Metabolic Circuit

Really got my heart rate up while incorporating weights

Emilce

Ruby

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/D4 Pull Day + Metabolic Circuit

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