Name: Playbook - Ida Jemina - W5/D4 Total Body Tone Up
Uploaded: 2024-02-13T13:19:03.477Z
Duration: 55 min
Description: W5/D4 Total Body Tone Up

Wendy

Every move made me feel powerful and pushed me to my limits! 🔥

Tiffany

Sanna Arpiainen

Amanda

Amaly

Love the full body workouts! So close to week 6!! (Saving plyo for the gym - concrete floors at home) 
LET’S GOOOO!!! 🔥🔥💜

Johanna

Amazing workout😍 I think there was mistake where it was 1 set so I did 3 instead and absolutely loved it❤️❤️

Laura

Christina

Sometimes it feels so good to move the whole upper body! Today is the day for total body tone up! Let's enjoy! You deserve this workout time!💪 it's full body day!

Share your workout pics with hashtag #trainwithida and tag me @idajemina on IG! Love to see you crushing these workouts!😍

Do the exercises back to back without a break in between the sets! Take a break after finishing all the exercises!

- With a wide stance and knees pointing slightly outwards hold the weights between the legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the bar up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Sumo deadlift

- Hold the dumbbell between your legs
- Drive your hips forward propelling dumbbell forward and up
- Squeeze the glutes!
- Stopping just in front of the shoulders 
- Allow dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Standing Hip Thrust

-Hold a dumbbell in each hand and stand with your feet about shoulder-width apart. 
-Let your arms hang straight below your shoulders. 
-Rise up onto your toes, then slowly return to the starting position.

Calf Raise

Legs Giant Set

1 repetition is done when you have performed lunge and rear lunge! This is an amazing combo exercise for legs and glutes.

- Remember to perform all sets and reps with both sides!

Lunge Combo

Superset: Perform exercises back to back without a break in between. Take a break after you have done both exercises.

- Place the pulleys on a high position above your head and grab a handle with each hand.  
- Kneel on the floor with your arms stretched out in the alignment of the cable.  
- Pull your elbows into the sides of your body. 
- Once you have reached full contraction of your back, return your arms back into the starting position.

Crosscable Lat Pulldown

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Flies

Back and Chest Superset

1 repetition is done when you have completed a curl + diagonal hammer curls!

Bicep Curl to Diagonal Hammer

8 repetitions per side! This is surprisingly tough exercise!

Alternating Tricep Extension

Total of 9 repetitions per side = 3 triplets per side!

Lateral Raise Triplets with Alternating Hold

- Lie on your back with your legs out straight and place your hands behind your head
- Lift your feet up off the ground and tuck your knees in toward your chest as you crunch your upper body up. 
- Crunch both your lower and upper body together then relax your upper body back down as you kick your legs out straight.

Full Body Crunch

W5/D4 Total Body Tone Up

Karla

It was tough and yet manageable for someone trying to get back in a routine

LisaKaempfe

ReisC

W1/D1 BOOTY builder

Michelle

Elaine

W1/D2 Upper Body Sculpt

Still sore from day one but this was really great to wake up to!

Anni

W1/D3 Thicc lower bod

Ninni

W1/D4 Total Body GAINS

W1/D5 Extra Gains - Abs and Flexibility

Dayanna

Hyvä startti taas viikkoon🔥🍑💪🏼

W2/D1 Bootylicious

Deadria

Iluna

W2/D2 All things upper body

Tänään ei oikein lähtenyt, mutta taistelin loppuun🔥🍑💪🏼

W2/D3 Legs for DAYS

W2/D4 Total Body Time

Pat Hunter

W2/D5 Extra Gains - Shoulders and Arms

No oli todellakin next level jalkatreeni🔥💪🏼🍑

W3/D1 Power Booty

Lindsay

W3/D2 Fit Upper Body

Eihän tätä voinu ku rakastaa!😍🔥👊🏼🍑

W3/D3 Killer Leg Workout

Terri

Bree

W3/D4 Full Body Strength

Tää oli ihan hullu setti🤭🔥🍑💪🏼

By far the hardest glutes workout since I’ve started your program!!!! 🍑🔥🔥🔥🔥🔥😰😰😰

Tamara

W3/D5 Extra Gains - Glutes!

W4/D1 Get Peachy

Kiki

Omg just killed my entire upper body💪🏻

Myriam

W4/D2 Upper Body Burn

Ellie

Holy crap 😰😰😰😰😭😭😭🥵🥵🥵🥵🥵

W4/D3 Never Skip Leg day

Valentyna

W4/D4 Total Body on Fire

Lidia

W4/D5 Extra Gains - Plyo Power!

W5/D1 Killer Booty Lift🍑

W5/D2 Full Upper Body

The squat finisher gave me life!!!!🔥🔥🔥🔥🤔🤔

Jacquelyn

W5/D3 Legs of Steel

Such a great way to wrap up my week! That stretching felt so good!

Abs on fire! Loved the stretching session! 😍

Emmelie

W5/D5 Extra Gains - CORE and STRETCHING🙏

I was able to up my weights and the resistance band strengths. The gains are feeling amazing!

Holy 🍑🔥🔥🔥🔥!!  💗 let’s GET IN week 6!!

W6/D1 Glute Gains

💪🏻🔥 yläkroppa tulessa. Mahtava treeni

W6/D2 Ultimate Upper Body

W6/D3 Lower Body Builder

Karina

That total boy finisher was 🔥🔥🔥🔥🔥🔥

W6/D4 Spicy Total Body Workout

That last set killed my 🍑🍑🍑!!! Another challenge successfully completed!!!! Thank you Ida for amazing workouts!!!! On to the next one!!!

I can’t believe how far I have come! I’ve been able to increase my weights through this process and my resistance bands. People are even noticing the changes! I’m in love with this program, thank you!

W5/D4 Total Body Tone Up

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