Great workout when you don’t know what to do but wanna burn!!

The best!! I wish this program went in for another 8 weeks! Thanks Ida!

Lindsay

Kiva perusjumppa, kaikki lihakset tuli käytyä läpi 😅👍🏼

Mirja

Karimi

Rossana Corniel

Sarah

Tahirah

Lisa Greg-uanseru

🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵✅✅✅

Monini Huerta

Jose

Huippu treeni jälleen kerran, tykkäsin ihan älyttömästi! Mahtava huomata kuinka paljon on kehittynyt ensimmäisistä treeneistä 🔥

Saana

Arielle

Done, more time now the job has settled down. Thanks xx

Edwin

Carrlee

Alice Grace

HOLY MOLYYYY! That’s was so brutally Ahmazing!!! 💪🏼🍑🔥

Megan Haenitsch

Joanna

Total shredit on mun lemppareita näissä! 🤩

Emilia

Amazzzing as usual 💦#trainingwithIda best app ever 💪🏻 everyday I feel bit more stronger!

Isa Flores

I am so thankful for you and this app!  Not only do you have so much content, but you add new workouts often!  AND BEST OF ALL- I love how organized it all is!  And I love you and your attitude and you keep me motivated!  I’ve never stuck with a workout program or trainer like I have with you ❤️ OH even better, I’m seeing results 🤩🤩

kathy

Jennifer Prescod

Evelyn

Wow!! What an amazing way to kickstart my week💪🏼

İrem Yeşiltepe

My favourite Total shred session! Loving my current shape. Thank you Ida:*

Irina

Moza

Today we are going to kick it up a notch and do a bit longer Total Shred than last time since you have come so far and you are STRONG!! Let's do this with good energy but remember that it's not HIIT workout so don't go too fast. I have many new exercises for you and some already familiar ones! For this workout, we use dumbbells or any other substitute from home; water cans, bags of rice, books, filled back-bags, etc.

Warm-Up x2
- Rear lunge to kickback 30s
- Squat with dumbbell press 30s
- Plank walks side to side 30s

Workout: 30 s sets - 30 s break between exercises

1. Single arm clean and press x2
2. Lift overs x2 
3. Kneeling shoulder press x2
4. Plank Dumbbell Pull-Through x2
5. Goblet Squat x2
6. Single arm bent over row x2
7. Alternating single leg deadlifts x2
8. Leg raises  x2
9. Alternating Hand Swing x2
10. Side obliques x2

Repeat all the exercises one more time!

Let's start with the warm up and move on to the workout after we get the blood flowing! Do total of 2 warm up rounds.

Take a step back and perform a rear lunge.
Stand up lifting your leg straight back and leaning a little bit forward.
Do the same thing you your other side alternating your legs.

Rear lunge to kickback

-Stand with your feet shoulder width apart and a dumbbell in each hand at your shoulders.
-Squat down until your thighs are parallel to floor.
-Stand up and extend your arms overhead in one motion
-Bend your arms, return to start position

Squat with dumbbell press

- Start from a high plank position
- Keep the core tight and begin walking from side to side with your hands by placing them together and then taking a step to the side
- Switch directions after every other step to the side

Plank walks side to side

Warm Up

Perform one side at a time and do the next set for the other side.
Hold a dumbbell in your hand and bring it to the center of your body.
Begin the movement by bending at the knees then driving yourself up as you pull the dumbbell up. 
Push the dumbbell straight overhead. 
Bring the weight down squating at the same time and repeat.

Single arm clean and press

Ab work! Place a dumbbell on the floor in front of you. Sit down, lean back, take support from the floor with your hands and raise your legs up. Move the legs from side to side over the dumbbell.

Lift overs

Perform one side at a time and do the next set for the other side. You know this amazing exercise from our workouts!
- 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

- In a high plank position grab a dumbbell with the opposite hand and slide it under your torso to the other side
- Switch hands and repeat to the other side

Plank Dumbbell Pull-Through

- Stand with your feet positioned a bit wider than your shoulders. 
- Hold the dumbbell against your chest with your elbows tucked in.
- Go as low as you can and come back up pushing through your heels.

Goblet Squat

- Start with a wide stance with one foot in front of the other
- Place one hand on your knee
- Pull the dumbbell up keeping elbow close to your body
- As you pull up engaging your lat
- Come down with a controlled motion

Supported single arm row

- With dumbbells in both hands perform a single leg deadlift with one leg
- Keep your core tight and spine neutral throughout the exercise
- Switch legs and perform to the other side

Alternating single leg deadlifts

- Lie on your back with with a dumbbell in your hands extended up towards the ceiling
- While keeping the weight up lift your legs up
- Bring your legs down with a controlled motion while keeping them extended throughout the exercise

Leg raises

- Hinge at the hips
- Explode forward bringing the dumbbell to about shoulder height
- As you explode forward squeeze your glutes 
- Switch hands and let the dumbbell swing down

Alternating hand swing

- Stand in a shoulder width stance with a dumbbell on one hand
- While keeping your core tight and arm extended downwards lower the dumbbell down by leaning to the side
- Keep the weight close to your leg throughout the exercise
- Perform to the other side as well

Side obliques

Kneeling shoulder press

W7/D3  Total Shred Advanced

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/D3 Total Shred Advanced

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