Name: Playbook - Ida Jemina - W7/D1 Booty burn + burner workout (abs and legs emphasis)
Uploaded: 2024-02-13T13:19:03.826Z
Duration: 50 min
Description: W7/D1 Booty burn + burner workout (abs and legs emphasis)

Lindsay

Mä olen varmaan kankea tai jotain, mut en kyl pääse istunnasta ilman käsiä ylös, painopiste varmaan väärä, kun nousen?

Mirja

Jackie

Killed me! Haha 😆 So good and burning workout! 🔥

Emmelie

Kyllä noi panta- liikkeetkin alkaa jossain tuntumaan kun niitä tehdään tarpeeksi. Ja musta oli kiva tehdä osa medium/ heavy- pannalla. Ihan hyvä viikon aloitus!

Seija Ylikotila

Sarah

Tahirah

Monini

The feeling after every workout is amazing 💪🏽

Jose

Minna

Lots of abductions, can you slot in a few adductions with squeezing objects between legs  etc to balance out? Thanks Ida, Ed xx

Edwin

Arielle

Wohoo 😅
That was a good one
🍑🔥
And that 15 min burner!!!
I still can’t complete the sit up to jump...
Do you think it’s best to cross the feet to get up or use the assistance of your hands?

Carrlee

Joanna

Fationa

Great way to start the weekend! 💦 🍑 working hard for that round booty!! 💕 #trainingwithIda #wegotthis

Isa Flores

Jennifer Prescod

I love banded booty workouts sooo much! Weights are necessary sometimes but these ones are so much more fun🍑

İrem Yeşiltepe

Irina

Moza

Booty Burn!! Grab your band and let’s kick this workout and week 7 started! We'll have a new amazing beginning to this workout and it burns the glutes so much! Let's go! Use chair or couch with the first superset.

After our bums are on fire, we are going to do a killer 15 minute burner workout to finish today's session!

Share your workout pics using #trainwithida and tag @idajemina so I can like them😍!

Booty burn:

Super set x 2
- Back Leaning Abduction 30s, Upright Abduction 30s, Forward Leaning Abduction 30s.

- Donkey Kick to Fire Hydrant 3 x 15 per side
- Lying Abduction 3 x 15
- Crab Hip Thrust 4 x 15
- Lying Lateral Leg Raises 4 x 20  per side 
- Squat to Kickback 4 x 20 (10 kickbacks per side)

15-minute burner workout:
1. Sit up to jump 30s
2. Reverse plank marchers 30s
3. Sit up to hip up 30s
4. Mountain climber to push up 30s
x 5

Super set with no breaks! Let's warm up the glutes!
- Back Leaning Abduction 30s, Upright Abduction 30s, Forward Leaning Abduction 30s.
- Take a 1 min break when all the exercises are done. Repeat.

- Take a seat with a band around your legs
- Lean back
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Back Leaning Abduction

- Take a seat with a band around your legs
- Sit with upright
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Upright Abduction

- Take a seat with a band around your legs
- Lean forward
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Forward Leaning Abduction

Glute burn super set

- One rep is done when you have performed one donkey kick and one fire hydrant.
- Place your hands and knees on the floor
- Keep a neutral back and a tight core
- Raise your leg up and bring back down
- Raise your leg laterally engaging your glutes and abductors and bring back down

Donkey Kick to Fire Hydrant

- Lay on your back knees bent and elevated towards the ceiling with band around your thighs
- Open up your hips by bringing knees apart
- Return to starting position

Lying Abduction

- Start with your hands and feet on the floor
- Push your hips up with your glutes
- As you come up engage your core
- Keep your arms fully extended throughout the entire exercise

Crab Hip Thrust with Band

- Lay sideways on a mat or the floor with a band aroung your thighs
- While keeping a bend in the knees lift your leg laterally up engaging your glutes and abductors
- Bring the leg back down with a controlled motion

Lying Lateral Leg Raises

10 kickbacks per side - 20 squats
- Place a band around your legs and perform a squat
- Stand back up and perform a kickback with one leg
- Perform another squat
- Stand back up and perform a kickback with the other leg

Squat to Kickback

First perform 30 seconds of Glute Bridge Hold and after that begin performing Glute Bridge Pulses without a break in between.

- Hold at top position for 30 seconds and after that move straight to Glute Bridge Pulses.
- Squeeze your glutes!
- Push through your heels to maximize glute activation as you thrust your hip up.

Glute Bridge Hold

- Stay at top position for 30 seconds and do little pulses.
- Squeeze your glutes really hard and push through your heels to maximize glute activation

Glute Bridge Pulses

Finisher Superset

Let's work and burn calories! This feisty and effective 15 minute burner workout is so good especially for your abs and legs. It doesn't last long but truly works wonders! Do the exercises with high tempo and have fun!
 
Instructions: No equipment needed. 4 exercises 30 sec each - no breaks between the exercises -  1 min break when the round is completed - 5 rounds total.

- Lie on your back
- Bring you upper body up by engaging your abs
- Stand up and jump in the air
- Return to the starting position

Sit up to jump

- Assume a reverse plank position
- Tuck one of your knee up and lower it back down
- Tuck the other knee up and lower it back down
- Repeat alternatively

Reverse plank marchers

- Lie on your back
- Bring you upper body up by engaging your abs
- Place your hands on the floor
- Push your hips up
- Return to the starting position

Sit up to hip up

- Assume a high plank position
- Perform 10 mountain climber repetitions with alternating legs
- Perform a push up 
- Repeat

Mountain climber to push up

15 minute burner

W7/D1 Booty burn + burner workout (abs and legs emphasis)

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 😂🔥🔥🔥

Dilara

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 💦😅

W7/D1 Booty burn + burner workout (abs and legs emphasis)

Community

More workouts from Ida Jemina