Name: Playbook - Ruba Ali - W2/D3
Uploaded: 2021-01-18T11:45:12.090Z
Duration: 45 min
Description: W2/D3

Kaye

Alyssa M

Tharsinhi

Karee

I feel like there could be more chest work, so I added another bench-based superset. Overall i’m noticing good strength and mobility improvements!

Kaela

Fidelma Maunsell

Sayurie

Rodelina

Some back exercises are too easy with lighter weights that i would use for a different back exercise. (Such as the row to rear fly). I can row 10kg but definitely not fly it! What to do?

Heba

Enoma

Renee

Abigail Sanchez

Rossella

Vanessa Hewitt

Missing triceps and biceps, ánd I love to do some hiit during upper body workouts, to keep my heartrate up.

Nina Mathijsen

Brittney

Can you create a five seconds head start?

Kiara

Alejandra

Gaby Ruiz

I loooooved this one! I will be doing it again in the near future!

Reanna Bray

Karla A Ramirez

Anna V

Kathy

You keep me so motivated with the tick at the end.
You really are super woman and I would love to have some of that strength too 💪

Randy

Nives

Arms are burning and it feels amazing! Extremely inspired by you!

Harshitha Ananthan

Lara

Workout was great I could feel my upper body strength getting stronger push-ups seems to get little bit easier 💪

Great upper body workout 💪🏼 like the abs finish !

Maud

Celeste

Zoe Yoon

Hannah

Upper body warm-up

Upper Body		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment -  Bench, DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1		
2 Exercises - 3 sets	
Rest 1 min after each set
- Bench press (neutral grip) 10 Reps
- Single-arm back row (neutral grip) 20 reps(10 Per Side)
		
Superset 2		
2 Exercises - 3 sets
Rest 1 min after each set
- Shoulder press (overhand grip) 10 reps
- Lateral raise 20 Reps
		
Superset 3		
2 Exercises - 3 sets	
Rest 1 min after each set	
- Bent-over row to reverse fly 30 seconds
- Walkout push up	30 seconds
		
Superset 4		
2 Exercises - 3 sets	
Rest 1 min after each set	
- Bent-leg jacknife 30 secs 
- Mountain climbers 30 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)

-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

-Stand with your feet shoulder width apart while holding your arms out to your sides parallel to the floor.
-Rotate your hands forwards in 360 degree circles while keeping them out to your side.

Arm Circles Forwards

-Stand with your feet shoulder width apart while holding your arms out to your sides parallel to the floor.
-Rotate your hands backwards in 360 degree circles while keeping them out to your side.

Arm Circles Backwards

-Stand with feet shoulder width apart. Elevate your arms out to your sides until they are parallel to the ground.
-Bring your hands across your body and reach around yourself touching your back on both sides with your hands (hug yourself).
-Return hands back to your sides allowing them to swing behind your body creating a stretch in your chest.
-Repeat

Back Slaps

-Stand with feet shoulder width apart while holding a band in front of your body with hands outside body width apart.
-Raise your arms in front of you until they are parallel to the ground.
-Pull out and back with your hands pulling your hands away front each other.
-Release and repeat.

Band Pull Apart

-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

Upper body warm up

-Lay on bench with dumbbells in your hands above your chest (palms facing your feet)
-Lower the dumbbells to the outside of your chest with your arms at a 45 degree angle away from the sides of your body.
-Press the dumbbells up into start position.

Bench Press Neutral Grip

-Start with one hand on a bench in front of you while holding a dumbbell in the other hand.
-Row the dumbbell towards your body pulling your elbow behind your body’s center line.
-Release the dumbbell back into a hanging position.
-Repeat

Single Arm Back Row   (10 per side)

Superset 1

-Stand with feet shoulder width apart while holding a dumbbell in each hand over your shoulders.
- Press the dumbbells overhead to full extension.
-Lower your hands back into the starting position.
-Repeat

Shoulder Press Overhand Grip

-Stand with feet shoulder width apart while holding a dumbbell in each hands at your sides.
-Raise the dumbbells laterally (to your side) up to head height.
-Hold dumbbells at the top for a second and lower them back to your sides.
-Repeat

Lateral raise

Superset 2

-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 transition into reverse delt fly
-With your arms slightly bent raise the dumbbells to the sides and towards the ceiling until your hands and arms are above shoulder height (using your rear delts as primary mover).

Bent Over Row To Reverse Fly

-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.
-Perform a push up 
Reverse the hand walk back towards your feet and stand up.
-Repeat

Walk Out Push Up

Superset 3

- Lie on your back with your arms extended above your head. Brace your core and slightly elevate your legs off the floor. This is your starting position. 

- Inhale. Bend your knees and using your core muscles, bring your knees into your chest, ensuring that your feet stay together. At the same time, lift your head and upper body off the floor so that your arms extend to your ankles. 

- Exhale. Slowly lower your arms and extend your legs to the starting position, ensure your feet do not touch the ground. Repeat for the specified number of repetitions.

Bent Leg Jack Knife

-Start in a push-up position.
-Bring one knee forward towards your chest returning it quickly back to the starting position.
-Quickly repeat with the other leg and continue back and forth with legs.

Mountain climbers

Superset 4

W2/D3

Alexandra

Great workout to start my week!! 🔥❤️

Molly P

W1/D1

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

Beckie

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

Zuly

W1/D4

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

Joanna

Femida

W1/D5

W1/D6

Lina

Dana alshuaib

Week 1 Challenge ( Glute burn )

W2/D1

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

W2/D2

W2/D4

Behnaz

W2/D5

Hi! I really liked the exercises, but I felt super tight in my shoulders and chest after this week’s workouts, maybe you could include some upper body stretches as well 🙈

Julia

I was sick on Sunday I start a day late so I did this short recovery today.thsnks Ruba

Saji

W2/D6

Week 2 challenge   ( Core burner )

Holy s***t! Burned over 700 calories! What made it hard was the # of rounds. I felt like giving up on round 3 but I pushed through so hard and added a small stool for reverse deficits and added a bench 🔥

W3/D1

W3/D2

Bayan

I'm starting over once again I'm just getting back from a foot injury and surgery.  I can only do upper body and core for now. Today's workout had me sweating thank you, I needed this and I definitely missed it.

Roxy Cerna

W3/D3

W3/D4

Claire

W3/D5

Loved it! All the soreness in my muscles are gone.

Christine

W3/D6

Maribel

Week 3 challenge  ( Full body )

W4/D1

Only did half way…. 4 rounds had me dead ass F***

W4/D2

Love!!! I’m stoked at how I’m getting better and better at push-ups.

Starting to see the progress in my strength !

Lizzy

W4/D3

Awesome I love how challenging these workouts are, I have noticed increase in strength within the first two weeks ... thank you Ruba you’re the beast😍

Hanan

Too easy to do at home, this could be great at the gym with heavier weights

W4/D4

W4/D5

I got period today I couldn’t do the upper body today.do you do ur workout on your first period day,?i have sever pain usually in my first day

W4/D6

Nicole

Teresa

Week 4 challenge  ( Glute burn )

Insane insane workout !!! Holy shittttttt

Super challenging it broke my sweat and turned it into a river

Jesseca

W5/D1

Arch

W5/D2

Carla

W5/D3

Such killer workouts !! I hope you’re able to produce a gym based guide or section . I’m ready to lift to more and incorporate more equipment . I love your workouts . Thank you !!

Morgan

Kimberley

W5/D4

I have to work on my cardio.. But good workout 💪🏿

W5/D5

I feel old.. I hope the stretching and foam rolling gets better for me

W5/D6

It was great my core was burning 💪🏾

Keimani

Week 5 challenge  ( Core burner)

Elvira

It was great! I’ve never felt this good about myself 🙏🏼 you are a legend Ruba. Thank you so much

Zainab

W6/D1

So great!! I finally have heavier weights at home so I was able to make it more challenging and I loved it 💪🏼😎

W6/D2

Wish we could do more biceps and push-ups

W6/D3

Starting to get the hang of it again. 
8 months without working out for medical reason is not easy. 
But I’m back and confident 🦾.
I’ll take it little by little, one step at a time 🏋🏽‍♀️🏋🏾🦾🦾🇲🇽

Not the most adjustable to a home setting but was still ok!

W6/D4

Took the dog 🐕along for this workout. Such a beautiful Saturday morning walk/jog

W6/D5

W6/D6

Tanya

Short but super efficient 🥵 thanks so much for this program i know i am much stronger now 💪🏼 and i am really willing to keep pushing forward !!

W2/D3

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