Name: Playbook - Ruba Ali - W2/D3 Full body
Uploaded: 2021-03-31T14:02:26.976Z
Duration: 40 min
Description: W2/D3 Full body

Magaly

Milen

Alice

Molly P

I’m camping so these quick sweaty minimal equipment is perfect. Loved this im dead.

Erin

Diandra

Tharsinhi

Maria

Emily

aida nafal

Anonymous

Riley

Veronica

Claudia

Awesome sis this at home and it went well

Karla

Kate

Stephanie

Gabi

Rodelina

Maria Garcia

Laura

48’- 400kcal 🥵 this is a perfectly adequate WOD 👌🏼

Maud

Janet

Timer to be accurate to the set per leg. I had to guess what the timer showed when it was display for 60 sec for 30 sec set per leg

Jennifer

Sara

Lama

Danah Kern

Brittney

Farida

Could not finish in time for iftar but it was a fantastic workout!

Zainab

Full body burn. Slow and controlled is killer. 🥵

Maybel

Love love your controlled workouts! I am aiming at toned muscle and definition. This was superb ⭐️⭐️⭐️⭐️⭐️

Tasneem

All good beside the half berpea to curl was hard to perform

Ahmad

Push Press	10 reps
Straight-Leg Deadlift	10 reps
Goblet Reverse Lunge	20 reps (10 per side)
	
Bent-Over Row(Neutral Grip)	20 reps( 10 e/s)
Squat Thruster	20 reps(10 e/s)
Half Burpee to Curl	10 reps
	
Reverse Lunge to Knee Raise	60 secs (30 sec per side)
Up & Down Plank	30 seconds
Step Ups 	30 secs

-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

- Begin standing, holding a dumbbell with both hands directly in front of your chest with feet shoulder width apart. This is the starting position. 

- Inhale and brace your core, take a large step backwards with your right foot and bend both knees at 90-degrees. This is the lunge position. Your front knee should be aligned with your ankle and your back knee should be hovering just above the floor. 

- Exhale. Extend both knees and transfer your weight onto your left foot. Continue alternating between sde for a specified number of reps.

Goblet Reverse Lunge KB  ( 10 per side )

Circuit 1

- Holding a dumbbell in each hand with a neutral grip(palms facing inwards), position your feet shoulder-width apart with a slight bend in your knees. Hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position. 

- Inhale. Exhale. Retract your shoulders and bend your elbows to pull the dumbbells in towards your body, ensuring that your elbows remain in contact with the sides of your body.

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

Bent Over Row Neutral Grip

- 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

-Start in pushup position with your hands on dumbbells in a neutral position (palms facing each other).
-Perform push-up andas you reach the top of push-up pop your feet forwards towards your hands.
-Stand up into bottom of squat position and curl the dumbbells to your shoulders.
-Reverse movement back to the ground and repeat.

Half Burpee to Curl

Circuit 2

-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 knee drive (30 seconds each side )

-Start in a high plank.
-Bend one arm to bring the elbow and forearm to the floor.
-Follow with the other arm so you are in a forearm plank.
-Starting with the arm you began with, push back up to a high plank.
-Continue, alternating the first side down with each rep.

Up-down plank

- Place a bench in front of you and hold a dumbbell in each hand. Plant your left foot on the bench and right foot on the floor. This is your starting position. 

- Inhale. Exhale. Engage your core. As you push through the heel of your left foot stand up on the bench keeping your right leg extended. You should feel the weight through your left quads and glutes. 

- Inhale as you lower your right foot back to the floor. Repeat the specified number of repetitions on one side before completing the other side.

Step Ups   ( 30 seconds each leg )

Circuit 3

W2/D3 Full body

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

W2/D3 Full body

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