Name: Playbook - Ida Jemina - W8/D2 Total Upper Body
Uploaded: 2024-02-23T11:32:14.810Z
Duration: 60 min
Description: W8/D2 Total Upper Body

Wendy

Corinne

Yana

Irina

This abs are amazing! 🔥🍫🥵 thanks a lot Ida!! U’r the best! Happy tuesday 🤗🙂😘

Melissa

Rebecca

These workouts are not that easy to control motion for my shoulders. I feel like there are other upper body alternative exercises that would be simpler.

Stephanie

Karolina

Ida could you give me advice on how to do abs properly? I feel after I had my baby 20 months ago I tend to have more of the triangle in my abs when doing abs, especially when breathing through the exercise. So I’m trying hard to keep my abs tight when performing the exercise so they don’t come out forming a triangle but when it’s time for breathing is almost impossible. The same white planks. Any tips or suggestions? Thanks I really appreciate Your input! 😊

Johana

Amazzzzing 💪🏻 but so challenging 😰 as usual with your motivation I can make it #trainingwithIda

Isa Flores

Jenna

Ahh last time doing this exact workout! I'm going to miss it but I'm also so excited that next week you will get to enter the third 4 week period of this program and things will get hot and advanced!🔥 Keep on killing it! Let's enjoy this back, shoulders, chest, arms and abs session!

1. Bent Over Row Combo 4 x 9
2. Weighted Superwoman 4 x 13
3. Overhead Press with Alternating Arms 3 x 11
4. Superset 3 x 13: 
- Lateral raises
- Partial Repetition Lateral Raise
5. Rear Delt Row to Raise 4 x 11
6. Side shifting pushups 4 x 15
7. Alternating Set 3 x 13:
-Lying triceps extensions DB
-Dumbbell Curl
8. Superset 4 x 30sec
-Straight Scissors
-Full Body Crunch

Equipment: Dumbbells. Always do warm up sets before heavy working sets

1 Complete Repetition = 1 row with both arms and 1 single arm rep per side. Count each repetition when you do a row with both arms. Such a great exercise for your back!

Bent Over Row Combo

- Lay on the floor facedown with your arms extended with weight in your hands
- Raise your arms and legs
- Engage your glutes as you go up

Weighted Superwoman

- 10 per side
-Hold dumbbells, one in each hand, at shoulder level with your palms facing out.  With your arms positioned slightly in front of your ears press Both dumbbells over your head, fully extending your arms.
-  Hold the top position and then return a single  dumbbell back to the starting position.  Repeat the exercise with the opposite arm.

Overhead Press with Alternating Arms

Burning superset! Perform exercises back to back: Lateral raises + Partial Repetition Lateral Raises

- Raise both dumbbells with a slight bend at the elbow
- Bring them down and back up
- Keep your chest high

Lateral raises

- Raise both dumbbells with a slight bend at the elbow
- Bring them down halfway and back up
- Throughout the exercise bring the weights down only halfway
- Keep your chest high

Partial Repetition Lateral Raise

Lateral Raise Superset

- Row, raise, row raise.. 11 reps both
- Don't take too heavy weights with this exercise so you can really hit rear delts.
- 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.
- Bring the weights out to your sides in a wide arc keeping a slight bend in your elbows.
- Bring the weights back down 
- Bring the dumbbells up by rowing motion bending from the elbows with the elbows pointing out
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Rear Delt Row to Raise

- 16 reps total = 8 reps per side
- Start in a push-up position 
- 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

Side shifting pushups

Perform exercises A and B back to back with just a short break in between.

-Lying on a mat with dumbbells
-Extend your arms and hold the weights directly in front of your chest in a neutral grip (palms facing each other). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the weights towards the sides of your head.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Lying triceps extensions DB

- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.

Dumbbell Curl

Lying triceps extensions and Dumbbell Curl Alternating Set

Perform exercises A and B back to back without a break. Take a short break in between rounds.

- Lie down by leaning to your elbows
- With the legs extended throughout the exercise lift them up and down alternately

Straight Scissors

-First lay down on your back with your legs straight and your arms outstretched behind your head on a mat
-Bent the knees and toes off the mat. Simultaneously exhale, as you contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
-Hug your knees, focus on pulling yourself together. Only your butt should remain on the floor. 
Then, inhale, as you return to the floor under control. Torso and legs should return simultaneously but don’t let your heels touch the floor.

Full Body Crunch

Abs Superset

W8/D2 Total Upper Body

Lorena

Ashley Nicole

puii

W1/D1 Glutes and Legs Volume Pump

Giulia

W1/D2 Entire Upper Body

Michelle

Gina

W1/D3 Dumbbell Glutes and Legs

Really enjoying the first week of this workout 🔥

Jamie

W1/D4 ABS + CARDIO

Cdubs

W1/D5 Round Glutes

Vania Maia

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Tiffany

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Kateřina

W2/D3 Dumbbell Glutes and Legs

Those leg raises and windmills, wow! Great workout as always from you!

W2/D4 ABS + CARDIO

Amazing workout! My glutes are on fire 🔥

Lena

I think I am finally getting my stamina back!! Woo hoo!

Kendall

W2/D5 Round Glutes

This is one of my favs! The froggies are not getting easier at the end 😅😅 I may have to switch that up in the rotation.

Amanda

W3/D1 Glutes and Legs Volume Pump

Sanna Arpiainen

W3/D2 Entire Upper Body

W3/D3 Dumbbell Glutes and Legs

W3/D4 ABS + CARDIO

Starting to see the results!!! 👏👏👏

Dima

W3/D5 Round Glutes

The Bulgarian split squats get me every time 🔥!

W4/D1 Glutes and Legs Volume Pump

Megan

Love I keep getting challenged, bring it on!

W4/D2 Entire Upper Body

W4/D3 Dumbbell Glutes and Legs

The planks are getting longer and I’m getting stronger! 🎉

W4/D4 ABS + CARDIO

Week 4 and still burning!!  However looking forward to the switch up next week. 😊

Ellie

W4/D5 Round Glutes

Tää oli ihan huippu kiva treeni!😍 parasta kun treenit kovenee💪🏼 rakastan muutenkin yli kaiken glute bridge liikettä ja sitä tää setti tarjoili!😍🍑🔥

Ninni

You know it’s a good workout when you moan and groan along the way!!
🦵🥊😅

W5/D1 Intense Glute & Leg Day

Was sick all last week , great workout to get back in 👏👏👏

W5/D2 Total Upper Body

W5/D3 Build curves - Glutes & Legs Strength

357 calories burned! I can’t feel my body 😅

Wow what a great ab and lower body circuit! Definitely got me sweating!

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

W6/D2 Total Upper Body

That torture walk gets me every time! 😃🔥

W6/D3 Build curves - Glutes & Legs Strength

These Abs are some of my favorites!!! And the lower body circuit is 🔥!

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

That finisher had my glutes screaming! 🔥

W7/D1 Intense Glute & Leg Day

Love the strength I am feeling and seeing!

Something about completing 56 pushups on your toes that makes you feel strong AF 😊

W7/D2 Total Upper Body

Martina

W7/D3 Build curves - Glutes & Legs Strength

Gaby Ruiz

W7/D4 ABS + Boosting Lower Body Circuit

Mira

W7/D5 Ultimate Booty Builder

I honestly feel my glutes are across the street at my neighbor’s!!!!
🤣😉😅

WoW, I’m never ready for this workout 😅 not being ready though doesn’t mean I won’t do it 😤😼

W8/D1 Intense Glute & Leg Day

W8/D3 Build curves - Glutes & Legs Strength

Seemed never ending… but gives good results 🙌🏻

W8/D4 ABS + Boosting Lower Body Circuit

Oh my God, that was tough! Am I ever going to fall in love with the gym? 🥹😢

W8/D5 Ultimate Booty Builder

Yass, the burn! I appreciated the s.l. d.l. video. Haven’t done them quite like that before. Really targeted the upper glute of the moving leg!!

W9/D1 Volume Legs and Glutes

Love all the arm variations! Arm days are my favorite!

W9/D2 Upper Body Sculpt

Feeling successful 😃 My form on RDL’s and B-Stance has improved so much! Never could have done this without this program!

I loved this one! My inner thighs are going to feel it tomorrow

W9/D3 Thick and Strong Lower Body

Did not like this workout very much but I am a runner so I get plenty of cardio.

Laurie

W9/D4 ABS + Booty Lift Cardio

W9/D5 Glutes Targeted Band Workout

Increasing my weights and feeling confident in my form! Love seeing the progress!

W10/D1 Volume Legs and Glutes

End of the day workout this time and so happy I did it! 🎉

I love the the fact that you introduce upper work outs even if the main focus is the booty ❤️  Enjoyable 🙌🏻

W10/D2 Upper Body Sculpt

W10/D3 Thick and Strong Lower Body

Woho! Friyay!!! Good session well with my tomato face 🔥 💦 💪🏻 another amazing workout complete! #trainingwithIda

W10/D4 ABS + Booty Lift Cardio

👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

W8/D2 Total Upper Body

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