Name: Playbook - Ruba Ali - W2/D1 Full body
Uploaded: 2021-01-18T11:46:56.091Z
Duration: 40 min
Description: W2/D1 Full body

Jessie Joseph-Shaw

Elizabeth

Shekinah

Tharsinhi

Sheri Caudill

Dripping wet! Exhausted! Was shaking the entire last set! Yes!!! Thank you!

Erika

Crystal

Dayana

Gwendolyn Jimenez

Lauren Giovina

Manar

What’s the difference between push press and squat thrusters? I get one is with a squat while the other is with a half squat but it seems kind of pointless? Is there a reason for it?

Kaela

Shahd

OMG,  the plank knee tucks🤦🏽‍♀️🥴🤪

Samy

Wasn't a big fan of the workout. Lots of exercises felt the same

Gabrielle

Sara

Celestina

Esti

Love its all because of u i find my happiness again 💕🌹

Samita

Talia

Jessica

Enoma

Skyler

Lena

Divya Bali

Raquel

Gisela

Everything es great except I think one of the videos uploaded was the wrong exercise.

Maribel

Emma

Hey its Amazing. It would be good though to sonewhow write whether the excersices should be done one after another like a round or one round is each excersise done 3 times

Kasia

Souraya

Shivani

Simran Kaur

Aisha

Amazing!!!! Week two I feel strong and so motivated!

Ishita Malhotra

That kicked my booty today but feel great! Let’s get this started!

Cytlally

Gisselle

Raluca

Claire

Gabriela

Elisa

Viri0612

Damion Tate

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Julia

Azmath

Kilee

Ronnie

Day 1: Full body		
4 Circuits - 9 Exercises - 30-40 mins		
Equipment - DB, Foam Roller, KB, Yoga Mat		
		
Triset	
3 Exercises - 3 Sets
Rest 1 min after each set
- Straight-leg deadlift 10 reps
- Push press 10 reps
- Squat thruster 10 reps
		
Superset 1 		
2 Exercises - 3 sets	
Rest 45 secs after each set
- Single-arm clean & press 20 reps (10 per side)
- Walking lunge 20 reps (10 per side)
		
Superset 2		
2 Exercises - 3 sets	
Rest 30 secs after each set
- Reverse lunge to knee raise 60 secs
- Walk out burpee 30 secs
		
Superset 3		
2 Exercises - 3 sets	
Rest 1 min after each set
- Deadbug 30 secs
- Plank knee tuck 60 secs (30 secs per side)

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders.
-Partially squat down and as you stand back up press the dumbbells overhead to full extension.
-Lower the dumbbells back to your shoulders
-Repeat

Push press

- Holding a dumbbell in both hands with an overhand grip(palms facing towards your body) in front of your legs. Position your feet slightly further than shoulder-width apart. Retract your shoulder blades. This is your starting position. 

- Inhale. Bend from your hips only and allow the dumbbells to run along your legs and down your shins. Ensure that your back isn’t rounding by keeping your shoulder blades retracted. 

- Exhale. Drive through your heels and use your glutes and hamstrings(back of your legs) to extend your hips to the starting position. The dumbbells should remain close to your legs.

Straight-Leg Deadlift

- Stand holding a kettlebell with both hands at chest height, feet slightly further than shoulder-width apart with your feet slightly outward. This is your starting position. 

- Inhale and brace your core, bend your knees and hips until your upper legs are parallel with the floor. Ensure your knees are aligned with your toes. 

- Exhale and press through your heels as you extend your legs and elbows to extend the kettlebell overhead. Ensure that your elbows are close to your sides. You should feel this in your quads, glutes and shoulders.

Squat Thruster

Triset

- Start by placing your feet slightly further than shoulder-width apart. Hold a dumbbell in your right hand with an overhand grip(palm facing towards you). Bend at hips and knees until your upper legs are parallel to the floor. Extend your arm so the dumbbell is between your legs. This is your starting position. 

- Inhale. Exhale, push through your heels, bend and elevate yur elbow to raise the dumbbell to chin height. Rotate your elbow around and under the dumbbell. The dumbbell should be near your shoulder with your palms facing away from you.

- Inhend. Bend your knees slightly. Exhale. Extend your knees and elbows to press the dumbbell over your head. Your arm should be in line with your ear. 

- Inhale and slowly lower the dumbbell to shoulder height before rotating your elbow.  Bend at hips and knees then extend your elbow to return to starting position. Complete half the specified reptations on one side before completing the remaining repetitions on the other side.

Single Arm Clean And Press

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Engage your core. This is your starting position.

- Inhale and take a step forward with your left foot, bend both knees at 90-degrees. Exhale and push through the heel of your left foot and toe of your right foot to extend both legs.

- Inhale. Transfer your weight and step forward with your right foot. Once your right foot is forward, bend both knees at 90-degrees. Exhale. Push through your right heel and left toe to extend both legs. Continue alternating between both legs for the specified number of repetitions.

Walking Lunge

Superset 1

-Stand with feet shoulder width apart while holding your hands on your hips.
-Step back into a reverse lunge then stand out of lunge.
-As you reach the top of the lunge , bring the knee forward into a high knee position.

Reverse lunge to knee raise

-Stand with feet shoulder width apart.
-Hinge at the waist placing your hands on the ground in front of your feet.
-Walk your hands away from your body until you are in a plank position.
-Reverse the hand walk back towards your feet and stand up into a jump.
-Repeat

Walk Out Burpee

Superset 2

- Lie faceup on the floor with your arms extended in front of your chest. Bend your knees at 90 degrees and ensure they’re stacked over your hips. This is your starting position. 

- Inhale. Exhale and brace your core, ensuring your lower back remains in contact with the floor,  simultaneously lower your right leg until your heel nearly touches the floor and your left arm until your hand nearly touches the floor over your head. 

- Inhale. Raise your right leg and left arm to the starting position. Continue alternating between left and right for the specified number of repetitions.

Deadbug

-Start in a plank position on your hands.
-Bring one knee forwards towards the elbow on the same side.
-Return foot back to starting position and repeat.

Plank knee tuck

Superset 3

W2/D1 Full 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

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

Gisel

Joanna Quan Soon

W1/D2 Upper 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

W1/D4 Cardio

Tiffany

W2/D3 Lower body

Angela

W2/D4 Cardio

W2/D2  Upper body

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

Zuly

W3/D1 Full body

Zenia

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

W2/D1 Full body

Community

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