Name: Playbook - Ida Jemina - W6/D3 Fully Toned Upper Body💪
Uploaded: 2024-02-13T13:19:04.011Z
Duration: 45 min
Description: W6/D3 Fully Toned Upper Body💪

Wendy

I can see some definition on my arms after following this program!

Rashida

I am sweating, great workout... spaghetti arms, and abs are on fire also

So good!!  Love it!! 2 to go!! 🔥💥🔥💥💜

Great  killer workout for upper body and love doing abs at the end!🔥

Jillian Whitton

Love these workouts so much! Can’t believe I’m almost complete with 6 weeks!

Amanda

Heidi Rainesto

Titta Pellikka

Sanna Luhtala

Loved the combination of these exercise and it being timed instead of counting reps.

Annisha

Such a burn in the arms 💪🏻 🔥 and that feeling in the abs wohoa not so easy to make it but I got this 💕

Isa Flores

pow 💥 👏🏻👏🏻👏🏻👏🏻

Maja

Puuhhh🥵💥💯 KOVA!! kädet ei varmaan nouse tänään tai huomenna 😂😂💯🔥

Tuuli

The last one almost killed me but when I finished I felt like a champion ! 😻🔥💪

Christina

A good one. Liked that it was more intensive. No too long breaks between.😊 But sure breaks are good as well.😁 Good Morning! 💦🔥💖🤗

Martina

Janita

Getting so close to the end of the challenge and I’m feeling so good!

Briana

What an intense upper body workout. I knew it would be.

Elizabeth

My arms were shaking at the end of this workout 🥵

Leticia Lopez

Very good upper body workout 💪🏻 I can really feel that I'm getting stronger each day, I love it! 😍

Emmelie

jestas, kyllä tuntuu yläkropassa 😈💪💪

Anni

Tiia Gurkalova

Kaisa

I did the harder version of russian twists so now my ABS are so on fire😍 Can feel the arms too! Loved the workout❤️

Laura

Let's get it team!!💪 This workout consists of 5 different upper body circuits. We have:

1. Shoulder circuit x 3 rounds
2. Back and Chest Circuit  x 3 rounds
3. Abs Circuit  x 3 rounds
4. Arms Circuit  x 3 rounds
5. Full Upper Body Circuit  x 3 rounds

Each of them have different exercises around the theme. We will do each circuit 3 rounds. This is not a HIIT workout. Do the exercises at your own pace and concentrate on mind-muscle connection.

Every exercise is 30 sec long - no rest in between exercises -  1 minute break between rounds. Enjoy the upper body pump!💪

Equipment: Dumbbells

3 exercises - 30 sec work - no rest in between exercises - 3 rounds - 1 minute break between rounds

- Standing up or alternately in a seated position hold dumbbells in each hand on shoulder level with palms towards your face
- Press the weights up towards the ceiling and rotate your palms away from you while you extend your arms
- Bring the weights back down and rotate your palms towards your face again

Arnold Press

- Raise one dumbbell with a slight bend at the elbow
- Bring it back down and back up again
- Keep your chest high

Single Arm Lateral Raises

- 4 Reps Rear Delt Raise + 4 Reps Rear Delt Row. Repeat for the total amount of prescribed time.
- Hinge at the hips coming down with a straight back
- Raise the dumbbells keeping your elbow out
- Engage the back of your shoulder as you come up

Rear Delt Raises + Rear Delt Row

Shoulder Circuit

4 exercises - 30 sec work - no rest in between exercises - 3 rounds - 1 minute break between rounds

- Perform a bent over row
- Hold in the high position
- Lower the weights alternately back down while holding the other up
- Return to starting position
- Repeat for the prescribed amount of time

Bent Over Row Combo

Keep your own pace! If you feel like taking a rest between the reps, that is totally fine!

- In a kneeling, or alternatively in a high plank position, perform a push up
- With each repetition, hold for 1 second in the low position

Hold Bottom Push Up

- Lean forward with a neutral spine keeping the core tight
- Hold the weights together to achieve a narrow neutral grip
- Pull the weights up towards your belly
- Squeeze your shoulder blades together at the top and lower the weights back down with a controlled motion

Narrow Grip Row

- Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms halfway back up and then down again
- Return your arms back up to the starting position as you squeeze your chest muscles. Tip: Make sure to use the same arc of motion used to lower the weights.

1,5 Rep Flys

Back and Chest Circuit

- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights alterantely up while contracting the biceps
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position
- Repeat for the recommended amount of repetitions.

Bicep curl with alternating arms

- Grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
- Go back to the starting position by using the triceps to raise the dumbbell.

Dumbbell Triceps Extension

Remember to perform 30 sec with both arms!

-From a standing position, lean forward holding onto a dumbbell with one hand using a pronated grip (palm facing toward you). Allow your working arm to hang perpendicular to the floor with the elbow pointing out. This will be your starting position. 
-Flex the elbow to curl the weight, keeping the upper arm and elbow stationary – only the forearm moves. 
-At the top of the movement, ensure full contraction. 
-Slowly lower the dumbbell back to the starting position.

Concentration Curl With Hanging Arm

-Lying on a mat with dumbbells
-Extend your arms and hold the weights directly in front of your chest in a neutral grip (palms facing each other). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the weights towards the sides of your head.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Lying triceps extensions

Arms Circuit

-Lying on your back with your legs bent and feet on the floor in front of you.
-Perform a sit-up as you reach the top extend your arm out in front of you parallel to the floor.
-As you return to your back place your hands on the floor near your hips for stability.
- Bring your legs off the floor so that the bottom of your feet are aimed at the ceiling.
-Raise your hips off the ground towards the ceiling and return them and your legs to start position

Sit Up With Hip Raise

-First lie down on your back with your legs straight and your arms outstretched behind your head on a mat
-Bent the knees and toes off the mat. Simultaneously exhale, as you contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
-Hug your knees, focus on pulling yourself together. Only your butt should remain on the floor. 
T-hen, inhale, as you return to the floor under control. Torso and legs should return simultaneously but don’t let your heels touch the floor.

Full Body Crunch

-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. 
-Rotate your arms all the way over to one side, then do the same in the other direction.
-TIP! To make the exercise harder, raise your legs up off the ground and take dumbbell with you.

Russian twist

Abs Circuit

Time for the final circuit! 4 exercises - 30 sec work - no rest in between exercises - 3 rounds - 1 minute break between rounds

- Start with dumbbells at your sides swing them up to your shoulders 
- Press dumbells up overhead
- Alternately lower the weights while holding the other up
- Return to starting position

Hang, Clean and Press to Alternating Press

One superwoman + one push up. This sounds harder than it actually is since laying on stomach on the floor makes the push up easier. You can also perform the push up with knees on the floor. You got this! 

- Lay on the floor facedown with your legs and arms extended
- Raise your arms and legs engaging your glutes
- Place your hands near your shoulders 
- Push through your hands extending your arms to come up

Superwoman to Push Up

-Standing with feet shoulder width apart and dumbbells in each hand.
- Curl the weights up to shoulder height
- Press the weights up until arms are extended
- Perform a triceps extension by lowering the weights down towards the back of your head
- Bring the weights back up, lower them to shoulder height and curl them down to starting position

Dumbbell Curl to Extension

- Begin lying on your back with your knees bent.
- Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed.
- From this position, reach toward your right knee with your left elbow. When your left hand touches your knee, bring it down toward your hip as you reach toward your left knee with your right elbow.
- Continue to alternate reaches while keeping your abdominals flexed.

Bicycle abs

Full Upper Body Circuit

W6/D3 Fully Toned Upper Body💪

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!!!❤️❤️

W6/D3 Fully Toned Upper Body💪

Community

More workouts from Ida Jemina