Name: Playbook - Ida Jemina - W8/D4 ABS + Boosting Lower Body Circuit
Uploaded: 2024-02-23T11:32:14.818Z
Duration: 60 min
Description: W8/D4 ABS + Boosting Lower Body Circuit

Seemed never ending… but gives good results 🙌🏻

Yana

Irina

Monini

It took me 4 weeks to be able to get all the way through this one. But I did it today!! So happy with this program and my results 😁

Lea Sixx

Jumping rope in between abs excises. 😬

isaura suarez

Karolina

Evelyn

Such a boost 🥵😱 amazzzzing workout as usual thank yaaa Ida 💕 feeling that six pack coming 💪🏻

Isa Flores

Jenna

Sweaty,  tired but very happy and proud!!!xxx

Let's hit that six pack and do one rep more than last time in every set and 45 sec boat hold whaaat!!😍 You have come so far! Amazing job!! Next week you will enter the third 4 week period of this program and you will get a new routine so enjoy today's session!

This workout will strengthen our core and support our other workouts with heavy compound movements as well. After the abs are on fire, we will do The Boosting Lower Body Circuit. It is tough but so are you!

In this workout we use dumbbells and a mini band.

1. Twisting Sit Up 3 x 20
2. Toe Touchers with Weight 3 x 17
3. Russian Twist 3 x 22 (11 per side)
4. Boat Hold 3 x 45 sec
5. Lying Leg Raises 3 x 17
6. Side Plank with Hip Dips 3 x 17 per side

Boosting Lower Body Circuit - 3 rounds:
1. Pop squat 20
2. Single Arm Sumo Deadlift 12 per side
3. Low pulses 20
4. Rear Lunge to Knee Up 12 per side
5. Extended Clamshell 12 per side
6. Donkey Kicks 20 per side
7. Wide Stance Squat Jump 15
8. Side to Side Walk 20

- 14 reps total = 7 per side
- Lie on your back while holding a weight in both hands
- Keep your arms extended as you perform a sit up
- Twist your upper body on top to one side and come back down
- Repeat to the other side

Twisting Sit Up

- Lie on your back with legs fully extended towards the ceiling and a weight in your hands also fully extended towards the ceiling
- Lift your upper back off the floor while reaching to your toes with your hands by engaging your abs

Toe Touchers with Weight

- 3 x 22 (11 per side)
-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. 
-Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward. 
-With both hands on a dumbbell  in front of your chest, brace your core and raise your legs up off the ground. 
-Rotate your arms all the way over to one side, then do the same in the other direction.

Russian Twist

- Assume a sitting position with legs fully extended and slightly off the floor
- Hold a dumbbell with both hands while arms extended forward parallel to the floor
-Hold this position for 45 seconds

Boat Hold

- Lean back by taking support from your elbows
- With legs extended lift them up towards the ceiling while keeping them together throughout the exercise
- Come back down with a controlled motion

Lying Leg Raises

- 14 Reps to both sides!
-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 dips

This boosting lower body circuit molds your glutes and legs but also improves your cardiovascular fitness. It's tough but rewarding! For this workout you need dumbbells and a mini band. Try to keep the tempo high and do the exercises back to back without taking too long (if any) breaks between the exercises. You will have a bigger break between rounds. 8 exercises - 3 rounds. You will breathe heavily, your heart rate will go up and your muscles will feel the burn - that's what we want. Take your own pace. Let's give that lower body a little boost and something to remember!

-Stand with your feet hip-width apart. Sit your hips back and down into a squat position and touch the floor. 
-Jump straight up into the air and land softly with your feet together and quickly jump the feet back to hip width and return your body back into the squat position and touch the floor with the other hand. 
-Repeat for desired rep count

Pop Squat with Floor Touch

After 12 reps, switch hands!
- Hold a dumbbell in one hand
- Perform a sumo deadlift, allowing the weight to travel between your legs
- Come back up and squeeze the glutes
- Keep your spine neutral and core tight throughout the exercise

Single Arm Sumo Deadlift

- Start with a wide stance holding the weight with two hands
- Push your glutes back flexing at the knees to come down
- Come down until you break parallel 
- Come up a couple of inches and straight back down

Low pulses

After 12 reps, switch sides!
- Hold dumbbells in each hand and step back down into a lunge position
- Come back up and lift your knee towards your chest

Rear Lunge to Knee Up

- With band around your legs lie down on your side
- Take support with your elbow and keep your knees bent
- Lift your hips off the ground by abducting both legs simultaneously and opening your knees, only keeping the lower knee on the ground
- Come back down with a controlled motion

Extended Clamshell

- Remember to perform to both sides!
-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral with a band around your legs.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot directly toward the ceiling and squeeze at the top.

Donkey Kicks

- With a band around your legs squat down and jump up explosively
- In the air keep your legs abducted opposing the resistance of the band to keep your stance solid throughout the movement

Wide Stance Squat Jump

- 20 reps total = 10 per side
- With a band around your legs take big steps from side to side by engaging your abductors and staying low.

Side to Side Walk

Boosting Lower Body Circuit

W8/D4 ABS + Boosting Lower Body Circuit

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Amanda

W1/D3 Dumbbell Glutes and Legs

Tiffany

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

Dima

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

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

Evie

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W8/D4 ABS + Boosting Lower Body Circuit

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