Name: Playbook - Ruba Ali - W3/D1 Full body
Uploaded: 2021-01-18T11:45:35.740Z
Duration: 40 min
Description: W3/D1 Full body

Karen M Beebe

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

Zuly

Tharsinhi

Hate the side plank raises. Not practical unless you are wearing shoes.

Elisa

Dripping, out of breath, weak....love it!!! Thank you!

Dayana

Lauren Giovina

Am i supposed to do HIIT or cardio after this workout?

Kaela

Leick Costa

Lena

Quetsia

Damion Tate

Teddy

Sonitzel

I love how this workout has simple yet effective movements! 💯😁💪🏼

Vanessa Hewitt

Nice thank you 🙏🏽 🔥👌🏽but actually i was not in the mood of working out today’s Monday morning. Didn’t want to get up ..but discipline is everything, right?. 
Btw..I struggled with the side plank though at the end : i can’t do it properly. I guess i am too heavy for now. 
Have a nice day

Milena

Saffiya

Saji

Felt amazing, definitely know what areas I need to improve

Lizzy

Nathalia

Cytlally

This workout was amazing! The full body ones never fail to kick my butt! It only took about 40 minutes but I'm sweating buckets. After these workouts I'm definitely tired, but I feel so energized from all the endorphins!!

Amber

W3D1 really good workout!! Feeling stronger in my upper body already 💪

Gaby Ruiz

Didn’t want to work out... but did it anyways. Now I feel great!!

Day 1: Full Body 	
4 Circuits - 9 Exercises - 30-40 mins	
Equipment - DB, Foam Roller, KB, Yoga Mat	

Triset
3 Exercises - 3 Laps  
Rest 1 Min after each Lap
- Curl & press 10 reps
- Front squat (DB's) 10 reps 
- Squat & upright row 10 reps 

Superset 1
2 Exercises - 3 Laps 
Rest 45 secs after each lap
- Single-Arm shoulder press 20 reps( 10 e/s)
- Goblet diagonal walking lunges 20 reps(10 e/s)

Superset 2
2 Exercises - 3 Laps 
Rest 30 secs after each lap
- Split lunge 60 secs (30 sec per side)
- Kneeling push up	30 seconds

Superset 3 
2 Exercises - 3 Laps 
Rest 1 min after each lap
- Four point arm & leg extension 60 seconds
- Side plank hip lift 60 secs (30 sec per side)

- 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 at your shoulders in front of your body.
-Perform full range of motion squat.
-Repeat

Front Squat DB

-Stand with feet shoulder width apart while holding a kettlebell in front of your body.
-Squat down and touch the ground with the kettlebell and stand back up.
-As you reach the top of the squat raise your hands towards your chest as your elbows go ut to your sides high.
-Lower the kettlebell back into the starting position.
Repeat.

Squat and Upright Row

Triset

-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

-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

Superset 1

- 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.

DB Split Lunge

-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

Superset 2

- 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

- Start by lying sideways with your right forearm firmly placed on the floor. Ensure your elbow is directly below your shoulder and that your forearm is parallel (in line with) the end of your mat. 

- Using your obliques, gently raise your hips. Place your feet one on top of the other or place one foot on the floor in front of the other-- whichever is more comfortable. This is the starting position. 

- Inhale and gently lower your hips towards the mat. Exhale and elevate your hips to return to the starting position. Repeat for half the specified amount of time before completing the remaining time on the other side.

Side Plank Hip Lift

Superset 3

W3/D1 Full body

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

Jazlene Cantu

W1/D1 Full body

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

Gisel

Joanna Quan Soon

W1/D2 Upper body

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

Jessie Joseph-Shaw

Elizabeth

Shekinah

W2/D1 Full body

Tiffany

W2/D3 Lower body

Angela

W2/D4 Cardio

W2/D2  Upper 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.

W3/D1 Full body

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