Name: Playbook - Ruba Ali - W1/D3 Full body
Uploaded: 2021-03-31T13:57:26.946Z
Duration: 40 min
Description: W1/D3 Full body

Norma

Ashley

Milen

Kami

Molly P

Magaly

Lana

Hi ruba! I enjoy each of your work out sometimes I don’t have no motivation just watching your videos on YouTube keep me going those little 20 or 15 minutes workout it’s amazing!

Lesly

Carlos-Andrea

Veronica

The inchworm is nnnnooooooo joke 🤣🤜

Emily

Kristyn

Diandra

Tharsinhi

Elisa

Tawni

I skip week 1 day 2 cardio because it was too long so I did day 3

Yemlaksira

Angela

Chantal Drapeau

Wow🥵🔥🔥🔥 What a great workout🙌🏽

Susie

Cece

Great to be back. Your workouts are amazing🙏🏽🙌🏽

Claudia

Omg this was an amazing workout. I almost quit but I kept going

Ashley Brigman

Was good, felt like I could’ve done more. Like it could’ve been a bit longer. Thanks!

Kelly

Olivia

Michelle

Kristen Sebastian

Incredible workouts so far. Thank you for being so motivating!

Misha

Isabel

I remember just thinking how this didn’t seem too bad… now I’m dripping sweat! Great workout!

Riley

Whitney

Renee

Yazmin

Elizeth

Anonymous

Great workout! Was sweating as soon as I finished my first set!

Dania

Had every excuse not to work out…. But I didn’t give in to me giving up today! Workout complete! 💪🏽

Barbie Del Real

Alexia Lopiano

Great,  I would add another abb/core exercise 😊

Marie-Antoinette Diop

Lindsay

Megan

Curl & Press	12 reps
Front Squat (DB's)	12 reps 
Jumping Jacks 	30 secs
	
Single-Arm Shoulder Press	20 reps( 10 e/s)
 Goblet Diagonal Walking Lunges	20 reps(10 e/s)
Inchworm 	10 reps
	
Split Lunge 	60 secs (30 sec per side)
Kneeling Push Up	30 seconds
High Knees	30 secs

- Holding a DB in each hand with a neutral grip(palms facing inwards), plant both feet on the floor shoulder-width apart. This is the starting position.

- Inhale and bend your belows to bring DB’s n towards your chest, ensuring your elbows remain close to your sides.

- Exhale and extend your elbows and press dumbbells up above your head, ensuring that arms are in line with your ears.

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

Curl and Press

-Stand with feet shoulder width apart while holding a dumbbell in each hand Palms facing your body).
-With arms slightly bent raise the dumbbells to the front of your body to head height.
-Return hands to starting position and repeat.

Front Raise DB

-Stand with your feet together and your hands at your sides.
-Jump your feet out as you raise your hands and arms out to the side until overhead.
-Jump your feet back together as you bring your hands back down to your sides.
-Repeat

Jumping jacks

Circuit 1

-Stand with feet shoulder width apart while holding a dumbbell in one hand at your shoulder
-With your hand in a neutral position (palms facing each other) press the dumbbell overhead to full extension.
-Lower your hand back into the starting position.
-Repeat

Single Arm Shoulder Press Neutral Grip (10 each side )

-Stand with feet shoulder width apart while holding a single dumbbell by its end at your chest goblet style.
-Step diagonal and forward into lunge.
-Stand out of lunge matching feet together then step diagonal opposite way with other leg.
-Repeat

Goblet Diagonal Walking Lunges ( 10 each side )

-Stand with feet shoulder width apart.
-Hinge at the waist placing hands on the floor. Walk hands out in font up you until you are in pushup position.
-Perform a full push-up then walk your hands back towards your feet.
-Stand back up into starting position and repeat

Inchworm

Circuit 2

- Start with both feet on the floor in a split stance about shoulder-width apart. Holding a dumbbell in each hand(palms facing your body). This is the starting position. 

- Inhale and bend both knees to 90-degrees. Your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.

- Exhale and extend both knees to return to starting position. Complete half the specified number of reps on the same side before completing the remaining reps on the other side.

Split Lunge ( 30 seconds per side )

-Start in a push up position with your knees and feet on the ground.
-Lower your upper body down to the ground.
-Press your body back up into the starting position.
-Repeat

Push up kneeling

-Stand with your feet hip-width apart. Lift up your left knee to your chest.
-Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

High knees

Circuit 3

W1/D3 Full body

I’m 6 month pregnant and this workout just made me feel like myself again!!! Thank you sooo much

W1/D3 Full body

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