Name: Playbook - Ruba Ali - W2/D1
Uploaded: 2021-01-18T11:48:13.405Z
Duration: 45 min
Description: W2/D1

Zuly

Tharsinhi

This workout was a great. It was intermediate difficult and I had to push myself.

Athena

Fidelma Maunsell

Rodelina

Paola

Any way we can choose which day we completed the workout in this app if we forget to swipe complete on the actual day?

Kaela

Always enjoying your workouts, no matter how my day went. :))))

Amberley

Claire

Enoma

It would really help to do a voice over for how to do you form! Other wise great work out

Summer

Deline

loved it so much!!! loved how you have supersets! it makes me push myself more

Ellery

This workout definitely had me jello afterwards !! Love it

Ileneeloveee

Mariana

This was a great full body! 😁 I’m tired alllll around

Vanessa Hewitt

That was tough! Couldn’t finish all reps. But feels good

Ramneek

I made sure not to skip this one! Felt amazing !🔥

Lizzy

So motivated!!! 🙌🏽🙌🏽💪🏽💪🏽💪🏽 thank you Ruba!!!!

Andrea

How can I sweat so much with simple movements plus enjoy it so much? It’s beyond me! I love it!

Julissa

Brittney

Laurie

I enjoy these workouts a lot ! The only thing im confused about is the number of reps per side. Do i do half of the reps for one side for each exercise or only when you specify that?? 

Thank you!

Yusur Thair Al-Tikriti

A great workout! For the last superset (core), could you add progressions next time in the descriptions ? Lots of love and I’m super excited for this fitness journey

Marie

Never did I think a minute would be so sllloooowwww!! I felt the burn in my abs! I especially love the built in timer. No need to buy one or constantly look at my watch. Once I hear the beep I know it on to the next set. Thanks Ruba! You really thought of everything. ❤️❤️

Vanessa

hati

Erica

The curl and press (with 2x 6kg) killed my arms 😅

Maud

isaura suarez

Randy

Awesome!! Sweating my butt off!! Glad I ended up working out after all because I had gotten too tired earlier & told myself to push through 😊💪🏼✨

Sarah

Woww... this one is a killer 🔥🔥🔥

Nives

Just the right way to start the NEW YEARS!! Love the workout! Ready to get those gains ❤️

Donna

Suzi

Sonitzel

Gaby Ruiz

Another amazing way to start a good morning!

Reanna Bray

Marsha

Miranda Closson

The warmup variations literally give me that boost of confidence and mindset that “I can do this” thank you Ruba!

Ana Cuevas

Yeni Towver

Some things didn’t have timers, like the warm up. It said 1 rep while foam rolling.

Christiana

Lilly

This workout was intense! I’m left feeling super satisfied and ready to tackle the new week ahead!!! :)

Celeste

Full body warm-up

Full body		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment - DB, Foam Roller, KB, Yoga Mat		
		
Superset 1 		
2 Exercises - 3 Sets	
Rest 1 min after each set
- Bulgarian split squat	20 Reps (10 per side)
- Bench hip thrust (DB) 20 reps
		
Superset 2		
2 Exercises - 3 Sets	
Rest 1 min after each set	
- Push Press 10 Reps
- Bent-over row (overhand grip) 20 reps
		
Superset 3		
2 Exercises - 3 Sets
Rest 1 min after each set
- Front squat 10 Reps
- Curl & press 20 Reps
		
Superset 4		
2 Exercises - 3 Laps 
- X Crunch 60 secs
- Four-point arm & leg extension 60 secs

-Lay on back with a foam roller below your upper back and shoulders.
-Lift hips off ground and roll back and forth massaging and releasing your muscles in upper back

Traps (foam rolling)

Sit on a foam roller with one foot crossed over your other knee and a hand behind you for stability.
-Slightly lean your body towards the leg on the ground and roll back and forth on foam roller massaging the gluteus on the same side.
-Repeat to other side

Glutes

-Sit on the ground with a foam roller under your calves.
-Cross on leg over the top of the other.
-Place your hands on the ground at your sides and lift your body off the ground.
-Roll slowly back and forth massaging and releasing your calf muscles.

Calves

-Stand with feet shoulder width apart.
-Step forward into lunge position. At bottom of the lunge take the arm from the opposite side of the forward leg up and overhead bending to the side and stretching.
- Stand back up to start position and repeat for the other side.

Alternating Lunge Reach

-Stand with your hands planted on a wall with your feet further away from the wall than your shoulders.
-Swing a leg in towards the other and then out to the side warming up your hip girdle.

Side Leg swing

-Stand with feet shoulder width apart.
-Elevate one arm to the front of your body to chin level.
-Kick the leg on the same side straight out to hand.

Front Leg Swings

-Stand with feet shoulder width apart.
-Step wide to one direction and then lower your body into a deep side lunge.
-Stand up out of lunge keeping your feet stationary and shift weight to the other side repeating side lunge.
-Repeat back and forth

Side to Side Lunge

-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

Full body warm up

- Stand in front of a bench holding a pair of dumbbells in a neutral grip (palms facing your body) and position your feet shoulder width apart. Slowly step your right foot backwards so that the ball of your foot is resting on top of the bench. (Adjust your front foot forward or behind for your comfortable position.) This is your starting position. 		

- Inhale. Bend both knees to 90-degrees, ensuring that your hips are squared and weight is distributed evenly on legs. Your front knee should be aligned with your ankle. 

- Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs. Complete half the specified reps on the same side before completing the remaining repetitions on the other side.

Bulgarian Split Squat (10 each side)

Begin seated on the ground with a bench placed behind you and your knees bent. Lay a dumbbell across your hips(place towel or pad on your hips for comfort).  Place your upper back on your bench with your knees bent and feet planted firmly on the ground. This is your starting position. 
Inhale. Exhale. Engage your core. Holding the dumbbell in place, press through your heels  and raise your hips from the ground. Ensuring your back remains in neutral position, chin is tucked in looking straight ahead. 
Inhale. Hold at the top, squeezing your glutes for a few seconds. Exhale. Slowly lower the barbell to the starting position. Keep the movement in your lower body(don't rock your upper body to complete the move).

Hip thrust banded dumbbell

Superset 1

-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

-Stand with feet shoulder width apart while holding a dumbbell in each hand.
-Hinge at the waist lowering the dumbbells along your body until they are  just below your knees.
-Hold this position and then row the dumbbells up towards your lower abdominal region.
-Release row and repeat.

Bent Over Row Overhand

Superset 2

- Begin holding dumbbells with both hands, at shoulder height, feet planted on the floor slightly further than shoulder-width apart. Point both feet slightly outward. This is the starting position. 

- Inhale and brace your core. Looking straight ahead, bend at the hips and knees until your upper legs are parallel with the ground. Keep your back straight and core engaged. 

- Exhale and push through your heels, returning to the starting position. You should feel the weight going through your glutes and quads.

Front Squat

- 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

Superset 3

- 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

- Starting on all fours, ensure that your knees are below your hips and your hands are below your shoulders. Neutral spine position and retracted shoulder blades. This is the starting position. 

- Inhale and Exhale as you engage your core. Extend your right arm and left leg until they are parallel to the floor, ensuring that your shoulders and hips remain in line with the floor. 

- Inhale while you lower your right arm and left leg to starting position. Exhale and repeat the same movement on the opposite side. 

- Continue alternating between sides for the specified number of repetitions.

Four Point Arm and Leg Ext

Superset 4

W2/D1

Alexandra

Great workout to start my week!! 🔥❤️

Molly P

W1/D1

Haven’t pushed myself this hard in a long time.

Beckie

Alyssa M

Denise

W1/D2

Loved the upper body workout. Have me flexing in front of the mirror already! Lol

Millie

Charlotte

Raquel

W1/D3

Love the workout!  I just didn't see where it said how many of each workout to do.  I ended up doing 10 reps each.

Patty

Always a great workout … feeling stronger each day

W1/D4

Did 25 min and now on to HITT! Probably my new favorite kind of workout!

Joanna

Femida

W1/D5

Karee

W1/D6

Lina

Dana alshuaib

Week 1 Challenge ( Glute burn )

Supersetting with barbell hip thrusts is a pain to set up and take up space with

W2/D1

Community

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