Name: Playbook - Ruba Ali - W1/D3 Cardio + abs
Uploaded: 2021-05-07T16:26:15.570Z
Duration: 45 min
Description: W1/D3 Cardio + abs

Nikki

I did a 20 min HIIT workout and that quick abs session. I feel great 👍🏽

Milena

Behnaz

Tharsinhi

Elizabeth

Linh

Elvira

Dorothy

Yvette

Didn’t seem challenging enough. I did one min for each exercise instead of 30 sec.

Raelyn Cook

Aleksandra

I went for a run outside in the sun, it felt amazing!! Love the ab workouts, feel stronger!

Amreeta

Lauren

Farida

I ran 5 km + intervals 4 x 200m - 300 m then did the core in 9 min I am definitely 🥵🥵🥵 i was sore from day 1 so running was good to warm up my glutes !

Maud

Thai

Super awesome !’ My inner abs hurt alrwady 🤙🏼

Maria

Fidelma Maunsell

Priscilla

I wish i was at the gym to honor the program with the cardio part (the 20 on 40 off thing) . I am at home with my 3 yo i don’t have material for cardio so i did one of your hiits that is very advanced.

Miral Patel

Emma Myers

Salwa

Heike

Seemed like such a short workout, but my abs felt it hahaha I love your programs!!

Katrina

Rocio

First time running 🏃🏽‍♀️ all by myself 😱. It was great 🏃🏽‍♀️🏋🏽‍♂️🦾💙

My abs were on fire. Didn't realize that I would burn so bad. I loved it. I Can feel it working.

Cleone

My abs are on FIRE!!!!! Love this feeling early in the morning

Sarah

Addy

CARDIO\ABS		
Perform HIIT Cardio 		
You can pick any cardio option a stair master, cycling, treadmill, etc.		

METHOD		
20 secs ON - 40 secs OFF		
Repeat for 10 total rounds. 		
		
Begin with a 5-minute warm-up, walking/jogging. 		
*ON --> As fast as you can go while maintaining proper form		
*OFF --> Rest (you can either stop completely or walk it off)		
		
Once all 10 rounds are completed, you can cool off with a 5 minutes walk.		
		
ABS CIRCUIT: 		
3 EXERCISES - 3 SETS	
- Plank 30 secs
- Bent-Leg JackKnife 30 secs
- X plank 30 secs
Rest 60 secs after each set

-Start in an elbow plank position
-Hold position for time while activating core

Plank

-Lay on your back with weights in your hands at arms length above your chest. Legs should be bent at 90 degrees at your hips and your knees.
-Extend your legs out straight keeping them elevated off the ground and then tuck your knees back towards your upper body as far as you can without rolling onto your upper back.
-Repeat

Bent Leg JackKnife

- Lie on your back with your feet hip-width apart. Bend your knees and place your hands behind your head. Retract your shoulder blades and brace your core. This is your starting position. 

- Inhale. Exhale and use your core muscles. At the same time, lift your right knee towards your left elbow and left elbow towards your right knee. Avoid pulling on your neck, instead use your abdominal to lift your knee and arm off the ground. 

- Inhale and lower your leg and arm to the starting position. Alternate sdes for the specified number of time.

X Crunch

Abs circuit

W1/D3 Cardio + abs

W1/D1 Quads + hamstrings

Maha Mustafa

W1/D2 Chest + back

Anette Solveig Grasmo

Millie

W1/D4 Legs + glutes

W1/D5 Shoulders + arms

W2/D1 Quads + hamstrings

aida nafal

Sweating my butt off 🔥🔥🔥 always a good sign

W2/D2 Chest + back

Alexandra

Keimani

W2/D3 Cardio + abs

W2/D4  Legs + glutes

W2/D5 Shoulders + arms

W3/D1 Quads + hamstrings

W3/D2 Chest + back

It was amazing my abs were  burning thank you lol

W3/D3 Cardio + abs

I feel the bun and I feel amazingly proud thanks

🏋🏽‍♀️🦾🔥🔥🔥🔥 Fire !!!!

W3/D4 Legs + glutes

W3/D5 Shoulders + arms

My legs are dying 💪🏾🙃 thanks 🔥

W4/D1 Quads + hamstrings

Superset 3 is missing an exercise I think

Zainab

I think your missing a workout In superset 3?

W4/D2  Chest + back

Jennypher

W4/D3 Cardio + abs

Divine Kalenda

W4/D4 Legs + glutes

Ornela

W4/D5 Shoulders + arms

W5/D1 Quads + hamstrings

W5/D2 Chest + back

W5/D3 Cardio + abs

Hey Ruba! I’ve been following your program and loved it so far! My progress has been amazing. Thank you! 😊😍🤩

Good theres some glitches, the tomer was gone on some of the circuits n there was oke that only said 1 rep each

W1/D3 Cardio + abs

Community

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