Name: Playbook - Ida Jemina - W8/D1 Full body tabata + abs attack
Uploaded: 2024-02-13T13:19:03.858Z
Duration: 40 min
Description: W8/D1 Full body tabata + abs attack

Tää oli hyvä, sopivan pituinen treeni 😅👌🏼

Mirja

Jackie

Emmelie

Sarah

Yaaasss! Loving the strong start to the last week of the program ❤️❤️❤️

Natalie

Monini Huerta

Up to the challenge every day ! 💪🏽 amazing workout

Jose

Wheeew 😅
It feels good to be back at it!
Thank you 😊💕✨

Carrlee

Ms. Ida! You are wrong for them ab exercises!!!! 🔥🔥🔥🔥🥵🥵🥵🥵🥵

Tamara

Soo hard, I was tasting blood through all the tabatas! I think I may be lacking some high end fitness. Mainly because I have played no tennis for months now due to the lockdown!

Edwin

Amazing 🤩 💕 💪🏻 as usual still lying on the floor loll #trainingwithIda

Isa Flores

Fationa

Jennifer Prescod

İrem Yeşiltepe

Great workout.  Some videos not working correctly,  I was able to find exercise on YouTube.

Evelyn

Kirsi

Moza

Irina

Week 8! Amazing job! After you have finished this week, keep one deload week meaning that you take it easier on your training. It is also possible to keep a rest week and only do walks. After this it's super important to continue your amazing progress and fitness journey. Be prepared to get your hands on my new BOOTY BUILDING PROGRAM which will launch soon!🍑😘

Warm-up: 
10 x leg swings per leg
10 x squats
10 x Scapula pushup
5 x Rear lunge to kick per leg

Workout:
- 4 Tabata-rounds consisting of 2 different exercises
- 20 sec work - 10 sec rest x 4 each exercise
- You can take 1 minute break between Tabatas.

Tabata 1. 180 Jumps x 4 - Hip rotation jumps  x 4
Tabata 2. Gorilla Burpee x 4 - Alternating Knee Drives  x 4
Tabata 3.  Curtsy lunges x 4 - Plank Jack to Jumping Jack x 4
Tabata 4. Long jump to backward hop x 4 - Crab kicks x 4 

Abs attack x 3 rounds

Warm-up: 

10 x leg swings per leg
10 x squats
10 x Scapula pushup
5 x Rear lunge to kick per leg

- 10 per leg
- Raise your leg as high as you can
- Swing your leg back 
- Keep your eye sight on one spot

Front to back swings

- Start with a hip width stance
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel 
- Push through your heels extending your legs to come up

Squats

- Start in a high plank position
- Bring your upper body down with out bending at the elbows
- Keep your core tight

Scapula pushup

- 5 per leg
- Step back
- Bring your knee down until
both legs are at 90 degrees
- Push through your front leg to come up
- Kick forward with the leg that is behind you

Rear lunge to kick

Warmup

- 20 sec work - 10 sec rest x 4 each exercise. Meaning that you will do:

First exercise: 
20 sec work - 10 sec rest
20 sec work - 10 sec rest
20 sec work - 10 sec rest
20 sec work - 10 sec rest

Move straight to the second exercise:
20 sec work - 10 sec rest
20 sec work - 10 sec rest
20 sec work - 10 sec rest
20 sec work - 10 sec rest

TIP! You can perform every other set 180 jumps and every other set Hip rotation jumps as well!

After you have completed your Tabata 1, you can take 1 minute break before moving to Tabata 2.

Stand with feet a little wider than shoulder-width apart. Squat down.
Jump upwards while simultaneously spinning 180 degrees. Bend your knees and lower your upper body to a squat position again.
Repeat.

180 Jumps

- Hop rotating your hips 180 degrees
- Land softly and hop immediately after touching the floor
- Return to the initial position

Hip rotation jumps

Tabata 1

- 20 sec work - 10 sec rest x 4 each exercise. Meaning that you will do:

First exercise: 
20 sec work - 10 sec rest
20 sec work - 10 sec rest
20 sec work - 10 sec rest
20 sec work - 10 sec rest

Move straight to the second exercise:
20 sec work - 10 sec rest
20 sec work - 10 sec rest
20 sec work - 10 sec rest
20 sec work - 10 sec rest

TIP! You can perform every other set Gorilla Burpee and every other set Alternating Knee Drives as well.

After you have completed your Tabata 1, you can take 1 minute break before moving to Tabata 2.

This burpee consists of a reverse lunge jumps on each leg, a squat, then a standard burpee.

Gorilla Burpee

- Drive your knee up bringing both of your hands down
- Bring your leg back and extend both your hands diagonally towards the ceiling whilst bending slightly on the supporting legs knee
- Repeat two times and switch sides to work the other leg

Alternating Knee Drives

Tabata 2

- 20 sec work - 10 sec rest x 4 each exercise
- You can take 1 minute break between Tabata-rounds.

Stand with your feet hip-width apart. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you. Return to start.

Curtsy lunges

- 2 plank jacks and 2 jumping jacks - repeat
- Start in a plank position with a neutral spine and a tight core.
- Hop bringing your feet out and hop bringing them back in, repeat.
- Hop your feet close to your hands bending your knees and stand up.
- Hop bringing your hands above your head and land with a wide stance
- Hop and return to the initial position, repeat.

Plank Jack to Jumping Jack

Tabata 3

- 20 sec work - 10 sec rest x 4 each exercise
- You can take 1 minute break between completed Tabata-rounds.

1 long squat jump forward - then 3 small jumps backwards. Stay low all the time.

Long jump to backward hop

- Start with your hands and feet on the floor
- Raise your leg as high as your can
- Reach the tip of your toe with your opposite hand
- As you reach engage your core
- Repeat on the opposite side

Crab kicks

Tabata 4

Okayyyy today's abs attack will burn! It's circuit! Every exercise is 30 seconds. We do the exercises back to back without breaks. Rest after you have finished the whole round. No equipment needed!

30 s work each exercise
no rest between exercises
60 seconds rest after each round 

Abs attack:
- Circle Crunches
- Straight Scissors
- Russian Twist
- Side Plank with Hip Dips (right side)
- Side Plank with Hip Dips (left side)
x 3 rounds

- Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor and move your body in a circular motion. Returning the opposite direction.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

Circle Crunches

- This burns!
- Lie down taking support with your elbows.
- Lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor. This is the starting position.
- Kick other leg up and the other leg down, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other.
- Perform the scissor kick in alternating fashion, keeping your abs flexed at all times.
- Repeat for the recommended amount of repetitions.

Straight Scissors

-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. 
-Brace your core and rotate your arms all the way over to one side, then do the same in the other direction.

Russian Twist

- Perform one side at a time!
-Begin in a side elbow plank on your right side with straight legs and your feet stacked.
-Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
-Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.

Side Plank with Hip Dips

- Same thing to the other side!
-Begin in a side elbow plank on your right side with straight legs and your feet stacked.
-Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
-Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.

Ab attack

W8/D1 Full body tabata + abs attack

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!

Lindsay

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 💦😅

W8/D1 Full body tabata + abs attack

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