Name: Playbook - Ida Jemina - W8/D4 Toned upper body + Interval Boost
Uploaded: 2024-02-13T13:19:03.876Z
Duration: 45 min
Description: W8/D4 Toned upper body + Interval Boost

Ran out of time to do the interval boost but I upped my weights today and whoooo mama my heart rate went upppp! Thanks for a wonderful penultimate work out!!

Lindsay

Ah nämä punnerrusliikkeet ei oo mun suosikki mut muuten hyvä. Vatsalihasliikkeitä odotin kans vikaksi treeniksi, mut tein sit oman sarjan niitä vielä tähän perään 💪🏻

Mirja

Emmelie

Leticia Lopez

Haleema

Sarah

Jose

Woooah ! This is my third program with Ida 🤩🥳 I feel so proud of me cause wow ! The third one complete ! Amazzzing progress since I started 💪🏻 so now I will be ready to do the real time program can’t wait to do it one more time! Thank you Ida cause you’re an inspiration and so motivational so that’s why I have the strength to keep doing great in the fitness journey and in my life as well 💕🤙🏻

Isa Flores

Carrlee

One more workout and I am done!! We are moving house in about two weeks time. What are the names of your dogs and what type of dogs at they? Ed x

Edwin

Megan Haenitsch

Jennifer Prescod

I really enjoy the cardio intervals in your at home program. It seems to boost my fat loss and still getting the gains too! Perfect as always!

Bridget

Evelyn

Really ur amazing 
I am a working physician and a mom of 3 small u really transformer me and I feel so excited to keep up the good work with u 🥰🥰

Moza

Irina

Upper body definition! High volume workout! Perform exercise A and exercise B as alternating sets. For this workout you need dumbbells.

After you have finished this week, keep one deload/rest week. After this it's super important to continue your amazing progress. Be prepared to get your hands on my new BOOTY BUILDING PROGRAM which will launch soon!🍑😘

A. 1,5 rep Bent-over row 3 x 15
B. Narrow + wide push up  3 x 10 (5 Narrow + wide push ups per side)

A. W-raise 3 x 16
B. 1,5 rep Flyes 3 x 16

A. Arnold Press 3 x 16
B. Upright row with dumbbells 3 x 16

A. Rear delt raises 3 x 16
B. Lateral + front raise combo 3 x 10

A. Hanging concentration curl 3 x 16
B. Kickbacks 3 x 16

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

Perform exercise A and exercise B as alternating sets. Take a rest between the exercises.

- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight. 
- While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold.
-Extend your arms towards the floor just a little bit, lift up again and then bring the weights down until full extension of your arms. Once arms are at full extension row it back to start position.
- Repeat for the recommended amount of repetitions.

1,5 rep Bent-over Row

- 5 Narrow + wide push ups per side. 
- Start in a narrow push-up position knees on the floor. To make the exercise even more challenging, you can lift your knees off the ground. (optional!)
- 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.
- Repeat same thing to your other side.

Narrow + wide push up

Alternating Set 1

This is such a great exercise for you back muscles and rear delts. With small or medium weight dumbbells, hold at in front of you palms facing each other, lean forward, bring dumbbells up and out, ending with arms in "W" shape, pointing thumbs back and behind you. Hold for a moment and bring back down.

W-raise

- Hold the dumbbells with your arms slightly bent 
- Come down with a controlled motion
- Bring your hands towards each other on the half way and go back down again.
- Finally bring the dumbbells all the way up together engaging your chest

1,5 rep Flyes

Alternating Set 2

-Hold dumbbells, one in each hand, at shoulder level close to you with your palms facing you and elbows under wrists.
- Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are almost straight. Lower to front of shoulders in opposite pattern and repeat.

Arnold Press

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your lateral deltoids to lift the dumbbells. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly reach shoulder height. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position.
- Repeat for the prescribed amount of repetitions.

Upright Row with Dumbbells

Alternating Set 3

- 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.
- Raise the weights up to your sides while keeping your elbows at a fixed position.
- Return to the starting position. Repeat for the desired number of repetitions.

Rear Delt Raises

10 combo reps! One rep is done when you have done these two steps:

1. Lift the dumbbells up to your sides (lateral raise). Move them in front of you and bring back down.
2. Do the same thing in opposite pattern making a front raise, then moving the weights to your sides and then lowering down.

Lateral + front raise combo

Alternating Set 4

15 reps per side!
Bend at your waist with a dumbbell held in one hand hanging below your shoulder. Without moving your upper arm, curl the dumbbell to your shoulder, squeeze the biceps really hard at the top of the movement and lower it again in a smooth, controlled manner.

Hanging concentration curl

- 15 reps per side!
- Bend forward slightly at the waist and take support from your thigh with your hand. Hold a dumbbell with other hand, arm against your side, with a 90° bend at the elbow.
- Extend your arm back as far as you can, keeping your arm in tight by your side. Contract your triceps at that top of the lift. 
- Slowly lower until your arm is back at the 90° angle.

Kickbacks (triceps)

Alternating Set 5

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. Fast fast fast!! You got this!

Rear lunge to squat to kick

10 MIN INTERVAL BOOST!

W8/D4 Toned 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

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 💦😅

W2/D5 30 minute cardio at home

Don’t hope I finished it but i did 😂

Wow, that was intense 🥵🔥 but feeling great 💪🔥🔥

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W3/D1 Booty burn + 15 minute burner workout

Love the combination of strength and cardio finsher

Cosmo

W3/D2 Strong upper body + 10 min interval boost

Feeling accomplished after completing that!

Olga

Omg 😱 I don’t know how but I did it 😱🔥🔥🔥 that was the toughest one I did 💪💪🔥🔥🔥

W3/D3  Total shred

Ashley

Cannot feeling my legs and I am thankful for this 🫶💕🔥🔥🔥

I weighted up today and felt I could’ve done one more set of something which is always a nice feeling! Thanks Ida!

W3/D4 Strong legs and booty

Omg! I did those beat crawls! Proud with my self 💪💪🥵🎉 thank you ida 💕💪

I’m breaking a sweat!… but hey… it’s all right! 😅💦

W3/D5 30-min cardio at home

Wow! That tabata has no joke 🥵🔥🔥

Mailen

W4/D1 Full body tabata + abs attack

Scale dropping and looking fitter! Can’t wait to share my wedding dress photo with you!

So great. These booty and leg workouts force me to be patient. Gotta commit to the time it takes to finish. Good reminder to slow down & feel the movement.  Loved it. 🔥💜

W4/D2 Booty band and legs

Wow 🔥 Nailed it 🥵💪🔥I cannot even type😅

Those running lunges, though!!! Crushin’ on it, and crushin’ it! 💪🏼🙌🏼😁

W4/D3 Total shred

So good!! Arms is such a reward!! Love it!!💜🌸

Loved! Did some modifications on shoulder stuff but still pushed myself! 💪🏼❤️

W4/D4 Toned upper body + 10 min interval boost

This whole week has been super following these instructions!

W4/D5 30 minute cardio at home

Great as always 👌🩵 feeling good 🔥💪

Love the more static lower body work after a 45m spin.  Legs exhausted & growing stronger!! 💜🔥

W5/D1 Booty burn + burner workout

Did this one in about 35 mins! I love beating the time amount!

W5/D2  Strong upper body + HIIT

27 min flat!! Great total body burner!! 🔥🔥

My favorite workout of the week! Thank you!

W5/D3  Total shred

Martina

It is getting a little more challenging every week 💪👏 getting stronger 💪🔥🔥

W5/D4 Strong legs and booty

Holly Cardio! 🔥🔥🔥
Finally was able to do an actual burpee jump back instead of stepping back and forward!!  Getting stronger with you!! 🤯💜🥰

W5/D5 30 minute cardio at home

Loving workout with you, it is always challenging and rewarding 👏🔥🫶

This was great! Wasn’t sure I could motivate myself through a Tabata workout but we did it girl!!  We growing abs of steel out here! 
Took me 40 min.  Killed 200 calories. 🔥

W6/D1 Full body tabata + abs attack

So do-able at home. No excuses!! 🔥💜

This was the best way to kick off week 6! I also bought new resistance bands which have changed the name of that game. Thanks so much Ida! I don’t know what program I’ll choose next when this one ends!!

W6/D2 Booty band and legs

HOLY FIRE!! That was awesome!!Drenched tomato face feel alive!! 
🔥🔥😳💜

These are my favorite! Thanks for another amazing start to my day!

W6/D3 Total shred - lunge special!

Another baller workout! I had to clip the last 2 rounds of hiit for time, but I’ll be sprinting up and down the subway steps to make up for it today! Thanks Ida!

W6/D4 Toned upper body + HIIT

A great way to finish the week! Thanks Ida!

W6/D5 30 minute cardio at home

Mä olen varmaan kankea tai jotain, mut en kyl pääse istunnasta ilman käsiä ylös, painopiste varmaan väärä, kun nousen?

Jackie

W7/D1 Booty burn + burner workout (abs and legs emphasis)

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

Johanna

W7/D2  Strong upper body + Interval Boost

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!

Kiva perusjumppa, kaikki lihakset tuli käytyä läpi 😅👍🏼

W7/D3  Total Shred Advanced

Kiitos taas huipusta treenistä! Jalat ja peppu on tulessa 🔥🔥

Oikeen jees treeni 💪🏻 4. setin videolla ei ollut kumpparia vaikka tekstissä mainittiin. Tein ilman ja kyllä poltti silti sikana 🍑😅

W7/D4 Strong legs and booty

Antonia

W7/D5 30-min cardio at home

Tää oli hyvä, sopivan pituinen treeni 😅👌🏼

W8/D1 Full body tabata + abs attack

Thank you!! My legs and booty are twitching from a work out well done!

Love that glute burn. Hoping to target my underbutt cheeks ☺️. 

Maybe I'll try booty challenge next! Ty Ida!

W8/D2 Booty band and legs

Another badass 5 star sweaty work out. Thanks Ida!

Koko kropan tehokas treeni 😅 Punnerrus kaikista haastavin 💪🏻

W8/D3 Total shred - Advanced

Olipas treeni flunssan jälkeen 😅 tästä on hyvä jatkaa 💪🏻

W8/D4 Toned upper body + Interval Boost

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