Those last 10 mins were a doooozy! Thank you Ida!

Lindsay

Johanna

Sarah

Jose

Those intervals!!!! 🔥🔥🔥🔥🔥🔥🔥

Tamara

I liked the reverse lunge, squat, kick mini workout at the end. Can you please specify on bicep + hammer if it is 12 each or 6+6 like you do on some of the other exercises. Thanks Ida, I got 3 workouts done this week, one more than last week. Ed x

Edwin

Carrlee

Megan Haenitsch

Bridget

I love it 💪🏻 💦 everyday some new challenge!! #trainingwithIda

Isa Flores

Jennifer Prescod

Evelyn

My favorite upper body workout💪🏼💪🏼

İrem Yeşiltepe

Moza

Irina

Today we'll do muscle training for upper body - I love these exercises!! At the end of the workout we'll do an interval boost to get rid of any extra energy we still might have performing a great hybrid exercise for lower body. For this workout you need dumbbells or any other substitute from home; water cans, bags of rice, books, filled back-bag etc. 

- Narrow grip row 3 x 12
- Superwoman with weight 3 x 12
- Diamond Push up  3 x 12
- Kneeling Single Arm Shoulder Press 3 x 12 per side
- Single Arm Lateral raises 3 x 12
- Rear Delt Raises + Rear Delt Row 3 x (7 reps + 7 reps)
- Bicep Curl to Hammer 3 x 12
- Single Arm Tricep Extention 3 x 12 per side

10 min interval boost:
We'll do an effective hybrid exercise. With my quick and effective interval workout, you don't have to spend hours and hours on the treadmill but can still get significant results. It is simple and challenging but doesn't last long. Let's goooo!

- 1-minute hybrid exercise
- 1-minute walking on the spot 
x 5 Rounds

- 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

- Lie down on your stomach with arms and legs fully extended
- While holding weights in your hands begin to lift your arms and legs simultaneously by engaging your back and glute muscles
- Come back down with a controlled motion

Superwoman with Weight

- Start in a plank position with your index fingers and thumbs touching each other, forming a triangle-shaped area between your hands
- Lower yourself down and perform a pushup while keeping your hands together

Diamond Pushup

- Kneeling with one leg in front and other in the back, hold a dumbbell in the other hand.
- Bring the dumbbell up to shoulder press position with the elbow at 90 degrees
- Perform shoulder press by pushing weight towards the ceiling and returning it back down to the starting position.

Kneeling Single Arm Shoulder Press

- 12 reps per side!
- 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

- 7 Reps Rear Delt Raise + 7 Reps Rear Delt Row. This is a mechanical drop set.
- 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

- Stand in a shoulder width stance with dumbbells in your hands
- Curl the dumbbells up with an arc like motion by engaging your biceps
- While lifting the weights turn them to face your shoulders
- Bring the dumbbells back down
- Curl the dumbbells up with an arc like motion by engaging your biceps
- This time keep your palms facing each other throughout the motion
- Bring the dumbbells back down

Bicep Curl to Hammer

- 12 reps per side!
-Brace core and begin with feet shoulder-width apart. 
-Grab a dumbbell with one hand and position it behind head with elbow flexed to 90 degrees. 
-Contract tricep and press dumbbell upwards until arm becomes fully extended. Pause and return weight back to starting position.

Single Arm Triceps Extension

10 min interval boost:
We'll do an effective hybrid exercise consisting of rear lunge, squat and kick. Keep high tempo! With my quick and effective interval workout, you don't have to spend hours and hours on the treadmill but can still get significant results.  Let's goooooo!

- 1-minute rear lunge to squat to kick - FAST!
- 1-minute break with walking on the spot, breathe!
x 5 Rounds

Rear lunge + squat + kick. Alternate legs all the time.

Rear lunge to squat to kick

10 min Interval boost!

W7/D2  Strong upper body + Interval Boost

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

Monini Huerta

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/D2 Strong upper body + Interval Boost

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