Name: Playbook - Ida Jemina - W6/D4 Toned upper body + HIIT
Uploaded: 2024-02-13T13:19:03.814Z
Duration: 40 min
Description: W6/D4 Toned upper body + HIIT

Dilara

Another baller workout! I had to clip the last 2 rounds of hiit for time, but I’ll be sprinting up and down the subway steps to make up for it today! Thanks Ida!

Lindsay

Mirja

Hyvää progressiota liikkeiden vaativuudessa!

Seija Ylikotila

Sarah

Natalie

Jonna

Monini

Crazy good morning workout 💪🏽🙌🏽

Jose

Rossana Corniel

Carrlee

It took more than I expected but I did it 💪🏻 💦 feel so shaking right now but it’s an amazzzzing feeling 💕 #Igotthis #trainingwithIda

Isa Flores

Parasta, kun jokainen treeni on erilainen! 🤩

Emilia

Jennifer Prescod

Moza

Irina

Bridget

Upper body definition! For this workout you need dumbbells or any other substitute from home; water cans, bags of rice, books, filled back-bags etc. We will do this workout with alternating sets. Perform exercise A and exercise B as alternating sets.

A. 1,5 rep Bent-over row 3 x 14
B. Narrow + wide push up  3 x 8 (4 Narrow + wide push ups per side)

A. W-raise 3 x 15
B. 1,5 rep Flyes 3 x 15

A. Arnold Press 3 x 15
B. Upright row with dumbbells 3 x 15

A. Rear delt raises 3 x 15
B. Lateral + front raise combo

A. Hanging concentration curl 3 x 15
B. Kickbacks 3 x 15

HIIT:

You know it! 6 minutes of hard work but afterward you feel invincible!! YOU GOT THIS!! Remember to be crazy in this workout!! When it’s go time, give it all you got without holding back!

Method: 30 sec work - 30 sec rest.

- HIIT Burpee 30 sec as fast as you can - 30s as fast as you can - 30s break x 3
- HIIT Mountain Climber Run 30s as fast as you can - 30s  break x 3

Perform exercise A and exercise B as alternating sets. Take a rest between the exercises.

- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight. 
- While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold.
-Extend your arms towards the floor just a little bit, lift up again and then bring the weights down until full extension of your arms. Once arms are at full extension row it back to start position.
- Repeat for the recommended amount of repetitions.

1,5 rep Bent-over Row

- 4 Narrow + wide push ups per side. 
- Start in a narrow push-up position knees on the floor. To make the exercise even more challenging, you can lift your knees off the ground. (optional!)
- Flex at the elbows to come down
- Keep a tight core and neutral spine as your come down
- Push through your hands extending your arms to come up
- Side step with your hands and perform another push-up.
- Repeat same thing to your other side.

Narrow + wide push up  3 x 8

Alternating Set 1

This is such a great exercise for you back muscles and rear delts. With small or medium weight dumbbells, hold at in front of you palms facing each other, lean forward, bring dumbbells up and out, ending with arms in "W" shape, pointing thumbs back and behind you. Hold for a moment and bring back down.

W-raise

- Hold the dumbbells with your arms slightly bent 
- Come down with a controlled motion
- Bring your hands towards each other on the half way and go back down again.
- Finally bring the dumbbells all the way up together engaging your chest

1,5 rep Flyes

Alternating Set 2

-Hold dumbbells, one in each hand, at shoulder level close to you with your palms facing you and elbows under wrists.
- Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are almost straight. Lower to front of shoulders in opposite pattern and repeat.

Arnold Press

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your lateral deltoids to lift the dumbbells. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly reach shoulder height. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position.
- Repeat for the prescribed amount of repetitions.

Upright Row with Dumbbells

Alternating Set 3

- Begin in a standing position with a dumbbell or weight in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Raise the weights up to your sides while keeping your elbows at a fixed position.
- Return to the starting position. Repeat for the desired number of repetitions.

Rear Delt Raises

8 combo reps! One rep is done when you have done these two steps:

1. Lift the dumbbells up to your sides (lateral raise). Move them in front of you and bring back down.
2. Do the same thing in opposite pattern making a front raise, then moving the weights to your sides and then lowering down.

Lateral + front raise combo

Alternating Set 4

15 reps per side!
Bend at your waist with a dumbbell held in one hand hanging below your shoulder. Without moving your upper arm, curl the dumbbell to your shoulder, squeeze the biceps really hard at the top of the movement and lower it again in a smooth, controlled manner.

Hanging concentration curl

- 15 reps per side!
- Bend forward slightly at the waist and take support from your thigh with your hand. Hold a dumbbell with other hand, arm against your side, with a 90° bend at the elbow.
- Extend your arm back as far as you can, keeping your arm in tight by your side. Contract your triceps at that top of the lift. 
- Slowly lower until your arm is back at the 90° angle.

Kickbacks (triceps)

Alternating Set 5

Warm up berofe starting for 2 minutes: Run on the spot, do a few squats and shake your limbs. Prepare your mind.

Method: 30 sec work - 30 sec rest. x 6

- HIIT Burpee 30 sec as fast as you can - 30s as fast as you can - 30s break x 3
- HIIT Mountain Climber Run 30s as fast as you can - 30s  break x 3

In HIIT Burbee the stomach and chest touches the floor.

HIIT Burpee

- Start in a high plank position 
- Bring one knee toward your elbow
- Return to the initial position and repeat on the opposite side
- Increase speed as you feel comfortable

HIIT Mountain Climber Run

HIIT

W6/D4 Toned upper body + HIIT

Rashida

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

Dima

Ellie

W1/D2  Strong upper body + HIIT

Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Finishing that felt like an accomplishment!

W1/D3  Total shred

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Tsvetomira

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Sharyl

Wendy

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W6/D4 Toned upper body + HIIT

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