Name: Playbook - Ruba Ali - W3/D1
Uploaded: 2021-01-18T11:48:30.750Z
Duration: 45 min
Description: W3/D1

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 🔥

Zuly

Tharsinhi

Heba

Enoma

Claudia Baez

This workout was challenging but I feel amazing! I've burned over 900 calories.

Ariana

Hanan

Kelli Grubl

Jesseca

Trying to keep up , my pinky toe still hurts a lot ! 🏋🏽‍♀️🦾🏋🏽‍♂️🏃🏽‍♀️💙

Elvira

Rossella

4 rounds made it a little tougher but I loved the challenge! 😅

Vanessa Hewitt

Krystal

This one was so good and sweaty and actually friendly for at home and little to no equipment!!

Nikki

Mirabel

At one point my dog had to ask me if I was okay, but I felt great!

Lizzy

Fidelma Maunsell

Brittney

Mayra

This workout was amazing! I felt pretty strong today and decided to up my weight. I was able to complete the entire workout with 8lb dumbells and a 15lb kettlebell, when I usually do 5lb dumbbells and 10lb kettlebell! Increasing the weight made me feel so strong and accomplished!

Amber

Perfectly balanced and rough 5th set 🥵

Maud

Gaby Ruiz

Really loved this one! And I just cannot say this enough-this app is amazing. So user friendly, and SO well thought-out. Love it.

Sarah

Kathy

Saloni Chawla

Great workout. Just the demo for the first exercise hip thrusters does not match the description.

Sayurie

Great i love the reps ans set increase amazing 👏

Randy

Samantha

My baby was getting cranky during this one. Had to use him as my weight😂 get it in no matter what right?! 👊🏽

Jackie

Destinie

Lara

Full body warm-up

Full body		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment - DB, Foam Roller, KB, Yoga Mat		
		
Superset 1 		
2 Exercises - 4 Sets 	
Rest 1 min after each set
- Squat Thruster 8 reps
- Bent-Over Row (Neutral Grip)	16 reps
		
Superset 2		
2 Exercises - 4 Sets 	
Rest 1 min after each set
- Goblet reverse lunge 16 Reps (8 Per Side)
- Single-leg glute bridge 16 Reps (8 Per Side)
		
Superset 3		
2 Exercises - 4 Sets 	
Rest 1 min after each set	
- Single-arm clean & press	16 reps (8 per side)
- Goblet squat (banded) 8 reps
		
Superset 4		
2 Exercises - 4 sets 
Rest 1 min after each set	
- Plank & shoulder taps 60 secs
- Deadbug 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 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

- 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

Superset 1

- 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   (8 per side)

- Start by holding a dumbbell on your hips, lie flat on the floor, bend your knees and position your feet hip- width apart. Bend your knee and place your right leg so that your ankle is resting on your left, slightly above your knee. This is your starting position. 

- Inhale. Exhale. Press your left heel into the mat, use your glutes to raise your pelvis off the floor until your body forms one straight line from chin to knee. Ensure you’re resting on your shoulders and squeezing your glutes at the top.

- Inhale. Slowly lower your levs to the starting position. Complete half of the specified repetitions on the same side before completing the repetitions on the other side.

Single Leg Glute Bridge   (8 per side)

Superset 2

- 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   (8 per side)

- Holding a dumbbell with both hands directly in front of your chest, Your elbows should be close to your ribcage. Plant your feet slightly further than shoulder-width apart. Place a band above your knees. 

- Inhale. Engage your core. Looking straight ahead, bend your hips and knees until your upper legs are parallel with the floor, ensuring that your knees are pointing in the direction of your toes. 

- Exhale. Push through your heals and extend your knees to return to the starting position.

Goblet Squat Banded

Superset 3

- Place both hands on the mat slightly further than shoulder-width apart. Extend both legs behind you, resting on the balls of your feet. Brace your core and ensure that your back remains in a neutral position.This is your starting position. 

- Inhale. Use your right hand to tap your left shoulder, ensuring that you’re engaging your abdominal. muscles to keep your body parallel to the floor. 

- Exhale. Lower your right hand to the starting position. While maintaining your breathing, use your left hand to tap your right shoulder, ensuring your body remains parallel to the floor at all times. 

- Lower your left hand to return to the starting position. Continue alternating between right and left for the specified time.

High Plank Shoulder Taps

- 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

Superset 4

W3/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 )

W2/D1

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

W3/D1

Community

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