Name: Playbook - Ruba Ali - W1/D2 Upper body
Uploaded: 2021-01-18T11:45:01.868Z
Duration: 40 min
Description: W1/D2 Upper body

It was great but I couldn’t do the push up.

Gisel

Joanna Quan Soon

Mariela Ramirez

Jessie Joseph-Shaw

Zenia

Siento todos mis músculos adoloridos 💪

Elizabeth

Chay

Definitely gonna feel sore tomorrow, great workout !! Loving it so far :)

Lydia

Another killer workout!! As a beginner, I can’t emphasize how much I needed a program like this!!! Thanks Ruba, for another burn workout.

Zuly

Tharsinhi

Angela

This workout kicked my butt! Felt my muscles burning with every workout!

Karee

Stephanie

Malaea

Broke a sweat and feel my muscles working! Im definitely going to feel this tomorrow, but still beginner enough for me to be able to do all the sets and have energy for the next day.

Paula

It was harder than I thought. I can’t do a sit-up to save my life, looking forward to lower body!!

Sheri Caudill

Amazing!!!!! My arms were trembling by the end...thank you for your constant motivation

Jennifer

Glorimar

Iman

Maryam

Crystal

Lauren Giovina

Leick Costa

Scheduled/timed Warm up and cooldown for each workout

Kaela

Yvette

Ruby Echavarria

Great instruction! The videos and your form & posture help make it easy to learn.

Vanessa Reyes

Rayven

Samy

Jacey Williams

Shahd

I haven’t done an arm workout in a minute but doing this upper body workout made me rethink how important my upper body really is. Thank you for giving me such a good workout that helped me push myself especially with the timer for the push-ups !!!

Megan

jamie elizabeth richards

Linh

Aminda K

I feel like crap. But the good kind of crap!

Lucia

It was great, definitely feeling sore from yesterday’s workout, but loving it coach!

Evelin

I’m just getting back into fitness and this is a great place to start! 😁

Sara

Samita

Totally let me know that I have to build my arms lol

Daisy

Kendall

Good.. I'm gaining strength in my upper body 💪

Bairavi

Gisselle

Katherine

Maha AB

Day 2: Upper body 	
4 Circuits - 8 Exercises - 30-40 mins	
Equipment - DB, Foam Roller,Mini Band, Yoga Mat	

Superset 1 
2 Exercises - 3 Sets 
Rest 1 min after each set
- Arnold Press 10 reps
- Tricep Extension 20 reps 

Superset 2
2 Exercises - 3 Sets 
Rest 45 secs after each set
- Curl to side raise 10 reps
- Bent-over row (overhand grip) 20 reps 

Superset 3
2 Exercises - 3 Sets 
Rest 30 secs after each set
- Tricep push up 30 secs
- Bent-over reverse fly  30 secs

Superset 4
2 Exercises - 3 Sets 
Rest 1 min after each set
- High plank shoulder taps 30 secs
- Russian twist	30 secs

- Holding two dumbbells with an underhand grip (palms facing your body) frectly in front of your chest, plant both feet slightly further than shoulder width apart. This is your starting position. 

- Inhale. Exhale as you extend your elbows to press the dumbbells above your head, rotating your wrists outwards to turn your palms away from your body. Ensure your arms are in line with your ears on either side of your heads and your core remains engaged. 

- Inhale as you bend your elbows to lower the dumbbells to your chest and rotate your wrists inwards to the starting position.

Arnold Press

- Holding a single dumbbell with both hands, plant feet shoulder width apart. Extend your arms above your head, ensuring that they are on either side of your ears. This is your starting position. 

- Inhale while keeping your shoulders as still as possible, bend your elbows to lower the dumbbell behind your head. 

- Exhale while you extend your elbows to return to the starting position. Ensure your elbows, shoulder, elbows and wrist remain in line the entire time. You should feel this in your triceps.

Tricep Extension

Superset 1

- Holding a dumbbell in each hand in a neutral grip (palms facing inwards), plant feet shoulder width apart. This is your starting position. 

- Inhale and Exhale. Bend your elbows to raise dumbbells towards your chest while keeping your elbows close to the sides of your body. 

- Inhale and raise your elbows outward and upward to shoulder height, ensure that your shoulder blades are retracted(pulled down and back). Your palms should now be in an overhand grip ( palms facing down).

- Exhale and extend your elbows to the sides and slowly lower your arms to the starting position.

Curl to Side Raise

- Holding a dumbbell in each hand with an overhand grip(palms facing towards your body), plant feet shoulder width apart. While maintaining a slight bend in your knees, hinge forward from your hips so your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.

- Inhale. Bend your elbows to bring the dumbbells in towards your body, ensuring your elbows remain close with the sides of your body. Pretend like you're squeezing a pencil between your shoulder blades. 

- Inhale and extend your elbows to lower the dumbbells to starting position.

Bent Over Row Overhand Grip

Superset 2

- Place both hands on the mat shoulder-width apart, feet together while resting on the balls of your feet. Engage your core. This is your starting position. 
- Inhale while maintaining a neutral spine, bend your elbows and lower your torso towards the mat.
- Exhale. Extend your elbows to lift your body back into starting position.

Tricep Push-Up

- Holding one dumbbell in each hand, plant your feet shoulder width apart. Hinge forward so that your torso is parallel to the floor. Slightly bend your knees and extend your arms to hold the dumbbells directly below your chest. This is your starting position. 

- Inhale. Exhale while maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards until they reach shoulder height. Ensure you squeeze your shoulder blades. 

- Inhale and slowly lower the dumbbells to the starting position.

Bent Over Reverse Fly

Superset 3

- Place both hands on the mat slightly further than shoulder-width apart. Extend both legs behind you, resting on the balls of your feet. Brace your core and ensure that your back remains in a neutral position.This is your starting position. 

- Inhale. Use your right hand to tap your left shoulder, ensuring that you’re engaging your abdominal. muscles to keep your body parallel to the floor. 

- Exhale. Lower your right hand to the starting position. While maintaining your breathing, use your left hand to tap your right shoulder, ensuring your body remains parallel to the floor at all times. 

- Lower your left hand to return to the starting position. Continue alternating between right and left for the specified time.

High Plank Shoulder Taps

-Sit on your but with your legs elevated and extended.
- twist your upper torso to one side bringing your hands next to your hip.
-Lift your hands back up and over your lap twisting to the other side.
-Repeat back and forth.

Russian Twist

Superset 4

W1/D2 Upper body

Hla aeindra

Kerri

Loved it ! Sweating a lot. Gave up on the side plank I struggled a lot with that specific workout. Where should the body be holding itself ? The arm? Feet? I start shaking and fall can’t sustain myself very long.

Maria

W1/D1 Full body

Karen M Beebe

Outstanding workout!! My husband did it with me and at the end of the workout was able to touch his toes. That’s a big deal!! Thank you!!

Lucy

W1/D3 Lower body

Aminata

Dayana

W1/D4 Cardio

Shekinah

W2/D1 Full body

Tiffany

W2/D3 Lower body

W2/D4 Cardio

W2/D2  Upper body

Dripping sweat!!!!!! Holy cow! Don’t let these workouts full you 🫠🫠

W3/D1 Full body

Another killer workout ! Love the abs at the end. On week 3 and I already feel a difference since week 1. Thanks Ruba.

W1/D2 Upper body

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