Name: Playbook - Ida Jemina - W6/D2 - Volume Upper Body + Interval boost
Uploaded: 2024-02-13T13:19:04.231Z
Duration: 70 min
Description: W6/D2 - Volume Upper Body + Interval boost

Oh, my gosh, these pyramid sets are awesome

Olga

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.💦💦

Martina

Kristie

That 50 min on the stair master…. I will probably  never walk again.

Maris

I feel like all I do is complain after these workouts. Seriously though, you are an energizer bunny! I used the Sweat fitness app before I started following you & you definitely challenge me more. 10min of sprinting & 10min of recovery stair climber is murder though. I did 30min sprint, 30min recover with 5 rounds instead. Since I broke it up I know I should have done 10 rounds but I just could not!! Noticing quite the difference in my body though working out with you!

Anonymous

Romina

Ashley

I couldn’t do all the push-ups but I did everything else! Great workout!

Benaisha

Loved the shorter rest times and pyramid sets

Miles

Salwa

Moi! Loistava treeni jälleen!! 🙏🏼🔥 Edellisessä ja tässä treenissä jotkut videot ei pyörineet ollenkaan, liikkeen ekan sarjan video näkyi ja seuraavaa kun klikkasi, niin sama ensimmäinen video alkoi pyörimään. Sitten taas seuraavan liikkeen videot toimivat normisti. Myös muutamat lepoajat on tainnut jäädä laittamatta😊 loistotyötä silti! 💪🏼

Katri

Jenna

Oli ihan super rankka 🙈😂 selässä tuntuu varmasti huomenna 🔥♥️

Tuuli

Daniella

Oh yeah! This is such a killer upper body routine. We will do a ramping pyramid, alternating pyramid and have many new exercises! And let's give that body a completely bomb boost to finish the day!

Always do warm up sets before working sets.

T-Bar Row with Ascending/Descending Load 9 x 6

Alternating Pyramid Set 
Inverted row 6 x 9-11-9
Push ups 3 x 6-11-9

Eccentric Fly to Concentric Press 3 x 10

Leaning Shoulder Press 3 x 12
Leaning Lateral Raise 3 x 12
Rear Delt in Machine 3 x 15

Alternating Set for Arms
Kneeling Underhand Pulldown 3 x 12
Cable pushdown 3 x 12

10 Minute interval boost

Method: Start off with a light weight with which you are able to perform 6 repetitions quite easily. After the first set increase weight by adding a small weight plate to the barbell and perform another 6 repetitions with a short break in between sets. Again, after the second set increase weight by a small amount and perform another 6 repetitions. Increase weight for the first 5 sets, after which begin decreasing the weights in a reverse fashion through sets 6-9. You should finish with the same weight you started with.

T-Bar Row with Ascending/Descending Load

Perform A and B as alternating sets. Pay attention to the amount of repetitions since they will alter in a pyramid set fashion - ascending at first and then descending towards the end. Take a short 20 second break in between sets.

-Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.
-Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
-Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).
-Pull yourself up to the bar until your chest touches the bar.
-Lower yourself back down with proper form.

Inverted Row

- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push Up

-Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.
-Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
-Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).
-Contract your abs and butt, and keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
-Pull yourself up to the bar until your chest touches the bar.
-Lower yourself back down with proper form.

- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions."

Alternating Push/Pull Pyramid Set

- With dumbbells in your hands sit down to the floor and place the weights on your thighs. Push one weight up with your leg followed by pushing the other weight up as well while you lay down to the floor on your back with the weights now on shoulder height.
- Keep your knees bent, arch your back and pull your shoulder blades together.
- With the arms extended towards the ceiling start slowly lowering the weights with an arc like motion and a slight bend on the elbow. The angle of the elbow should remain constant throughout the descend.
- When your elbows touch the floor, adjust the angle of your elbow so that your forearms are pointing straight up, then press the weights straight up as if you would in a traditional bench press exercise.

Eccentric Fly to Concentric Press

- Perform a set with one arm, take a 30 second break and perform a set with the other arm
-Standing with feet together while supporting yourself at a slight angle with one arm, hold a dumbbell in other hand.
-Bring dumbbell up to shoulder press position with elbow at 90 degrees
Perform shoulder press by pushing weight towards ceiling and returning it back down to starting position.
- Perform desire rep count

Leaning Shoulder Press

- Perform a set with one arm, take a 30 second break and perform a set with the other arm
-Standing with feet together while leaning yourself at a slight angle with one arm, hold a dumbbell in other hand.
- Lift dumbbell up with an arc-like motion to shoulder height with an extended arm
- Bring your arm back down in a controlled motion

Leaning Lateral Raise

- Sit down facing the machine
- Grab the handles and while keeping your arms extended throughout the exercise pull the handles back by engaging your rear delts

Rear Delt in Machine

Perform A and B as alternating sets. Take a break in between sets.

- Grab the handle with an underhand grip in a high cable station
- Kneel down close to the cable station
- Pull down the weight just below your chin by engaging your biceps

Kneeling Underhand Pulldown

- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width or if using a rope with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a small inclination forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position.
- Using the triceps, bring the bar down until it touches your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.

Cable Pushdown

Alternating Set for Arms

Perform on a cardio machine of your choice or by running. With this quick and effective interval workout you don't have to spend hours and hours on treadmill but can still get significant results. It is simple and challenging but doesn't last long. Remember to push yourself! You can do this!!

5 minute warm up at moderate speed
1 minute hard
1 minute active recovery 
5 rounds total
2 minute cool down

5 minute warm up at moderate speed
1 minute hard
1 minute active recovery 
5 rounds total
2 minute cool down

10 minute interval boost

W6/D2 - Volume Upper Body + Interval boost

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

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

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

Exzon

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

Christine

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

Sara

W5/D2 - Volume Upper Body + HIIT

Melissa Johnson

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

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.

Heramb

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. 💀💦

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 ✨

W6/D2 - Volume Upper Body + Interval boost

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