Name: Playbook - Ida Jemina - W6/D3 Fully Toned Upper Body💪
Uploaded: 2022-11-16T15:56:47.484Z
Duration: 45 min
Description: W6/D3 Fully Toned Upper Body💪

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

rashida lukmanjee

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 Turunen

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 Parra

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 Vesaaja

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💪

Angela

This was a tough one for me but I loved it! 💪🏼

Sarah Smith

W1/D1 Low Impact Total Shred

Svitlana

It was great! I love the pump in my quads and the sweat is real 🥵

Jessica

W1/D2 Volume Legs Challenge

Miia

Hated it, but loved it! Very hard following that heavy leg day in the series 🔥😉

W1/D3 Full Body Fat Burn HIIT

Alessandra

Loved the abs in the beginning. Great way to start a workout!

Shae

W1/D4 Six Pack Abs + Upper Body Sculpt

Loved it! The glutebridge pump is my favorite even tho it hurts! 🔥

I can’t pick one favorite so here are my top 3!
Squat to abduction 
Donkey kick to fire hydrant
AWFUL Monster walk
Amazing workout again!!

Loved it... my favorite one is glute bridge with obducion

W1/D5 Booty Popping Band Workout🍑

W2/D1 SWEATY TABATA!

Great upper body workout! And i love the HIIT at the end 😍

Shannon

Loved it finisher was a killer and instead of breaks i treated it like a metcon 4 laps then a 1 min break my arms are toast.

Erin

W2/D2 Upper Body Circuit + 5 minute HIIT

A great set of exercise that I have bever tried with weights before. I feel so strong! Thank you!

W2/D3 Legs and Glutes Strength + Burner Workout

W2/D4 Muscle Endurance Pyramid Workout💪🏼

W2/D5 ABS and CARDIO 🔥

Pat Hunter

This was a killer, intense but fun workout routine. Loved it 🔥

Dayanna

W3/D1 Total Shred Level Up!🔥

That was very hard omg!! Sweating so much 😊

W3/D2 Glutes & Legs AMRAP + Stretching

Oh gosh my arms are shaking so much! 😅🔥

W3/D3 Beautiful Shoulders & Arms + 10 minute burner boost

Ida keeps the workouts fresh! 
My first completely banded workout 🏋️‍♀️

Flunssan aiheuttaman pakko paussin jälkeen hyvä treeni, pystyi tekemmän liikkeet myös kevyemmin. Hyvä pylly-cardio-jumppa🔥

Sanna Arpiainen

W3/D4 Booty Band Cardio🍑🔥

Valerie

W3/D5 Full Body STRENGTH

Superlore

Omg, first part so much fun, then abs 😱 after those obliques upper body abs killed me and when I heard you say we will do this 2 more times i almost fainted 😅 but I survived and got it done 💪 so happy now.. thanks Ida 🥰

W4/D1 Ladder HIIT and Abs Attack

W4/D2 Killer Leg Day

The variety of exercises keep me coming back to Ida and consistent!

This one is so much fun. Really loving trening with You 💪Such an inspiration 😍

W4/D3 Pyramid Tone Up!

Short but very effective! Shoulders are exhausted! Love it🔥🔥🔥🔥🔥

TAMARA WILSON

W4/D4 Nothing But Upper BOD!

I felt the progression!

Yessss, we can do it!

W4/D5 Cardio Sculpt 🥵👌🏼

This was strenuous.
I appreciate the different exercises for body parts I don’t usually train!

W4/D6 WAKE UP GLUTES!🍑

Always a challenging set of exercises that leaves me sweating.

W5/D1 Hamstrings, Glutes & Calves

W5/D2 Push Day💪 + HIIT

Loved it.. second tabatha was really tough for me and on last two I bearly made it 😅... I really love that you challange me and I get amazing filling after the workout.  Thanks 🥰

W5/D3 BOOTY BURN TABATA🍑🔥

Calorie burning! as always, love the cardio finisher!

W5/D4 Pull Day  + Metabolic Circuit

A great legs workout leaving me very sweaty!

W5/D5 QUADS OF STEEL

I did the run and it was great workout... love the mix it keeps this program interesting and fun

My goodness…I don’t run but this was awesome!

Did last weeks cardio sculpt instead (runnings not an option for me.). Amazing cardio workout.  🔥🔥🔥

W5/D6 5K Cardio (or Cardio at Home) + Stretching

I pushed through the burn and see the results!

W6/D1 HIIT OF CHAMPIONS + ABS ATTACK

W6/D2 TOTAL LEGS

This workout is amaizing... love a good glute workout 🍑

Whew!!!  🍑🔥🔥🔥🥵. Hurts sooo good!!  1 to go!!  💜💜

W6/D4 TOTAL GLUTES‼️🍑

Can’t believe this the last one of this 6 week program! It was so good!
Loved the progression and combination of do it yourself and follow along workouts
Ida is a great instructor 👩‍🏫!

Such a great and fun cardio workout! I had to break it up into two sessions as I’m getting over being sick and didn’t want to push it. 

You are so amazing! I absolutely love all your workouts and have seen such a difference since I started.

W6/D3 Fully Toned Upper Body💪

Community

More workouts from Ida Jemina