Name: Playbook - Ruba Ali - W3/D3 -HB
Uploaded: 2021-01-25T15:22:26.004Z
Duration: 45 min
Description: W3/D3 -HB

Wow amazing too hard but amazing thank you Ruba

Saji

Leonardo

Extreme sweat 💦 i nailed it like a beast!
Thanks to jesus for my strength and thanks to you for teaching me how to workout properly

Milena

You make me sweating like a pig🤣 thank you

Walk out burpee
Reverse lunge to balance 
Assisted single leg row 
Squat to knee raise hold 
Plyo split lunges

3-5 rounds 
4/2/1 tempo - 4 seconds down, 2 second hold, 1 second back to start position

-Stand with your feet shoulder-width apart, arms by your sides.
-Bend your knees and reach forward to place your hands on the floor.
-Kick your legs straight out behind you. On a 4 second count, slowly lower your entire body down to the ground, bending at the elbows.
-Use your arms to push your body back up and hold for 2 seconds.
-Walk your arms back to your feet and jump extending your arms over
head. That completes 1 rep. Repeat 12 reps.

Walk out burpee - HB

-Stand with a hip-width stance and keep your hands on your hips.
-Take a step backward and bend your hips and knees.
-On a 4 second count, lower your body into a lunge. Once your knee is at 90 degrees, hold for 2 seconds.
-Extend upwards and bring your foot back to starting position.
Repeat 12 reps on one side before moving to the other side.

Reverse lunge to balance - HB

-Hold a dumbbell in your right hand, facing your body, and raise your right foot slightly behind you. Use your left hand to grip on a chair or wall for balance.
-Hinge forward, letting the weight hang directly under your shoulder as you lower your torso and raise your right leg until both are parallel to the floor.
-This is your starting point. Bring the dumbbell to your rib cage;
hold for 2 seconds, then on a 4 second count slowly lower back to start. That completes one rep. Complete 12 reps each side before moving to the other.

Assisted single leg row - HB

-Stand with your feet wider than shoulder-width apart, elbows bent, and arms held before chest.
-On a 4 second count, sit back with hips, until your thighs are parallel to the floor. Make sure your knees follow the direction of the toes.
-As you come up, lift up one knee as high as you can and
hold for 2-5 seconds. Slowly bring your leg down.
-Switch opposite sides with the same motion. Complete 12 reps each side.

**Tip: Breathe in when squatting, breathe out when standing up.
While standing up, feel the contraction in your glutes and quads.

Squat to knee raise hold - HB

-Step forward with one leg and lower your body to 90 degrees at both knees. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
-Using your quadriceps, hamstrings and hip flexors, spring out of the lunge position into the air, switching the feet so that the right leg is in front and the left leg is behind you when you land.
-Lower into another lunge, switching sides when you jump to complete one rep. Land softly and maintain proper form throughout the movement.

Plyo split lunge - HB

Circuit

W3/D3 -HB

Candy

Awesome 🦾🏋🏽‍♀️ like always 🔥!!

Elvira

Great mobility work incorporated in this workout!

Alicia

W1/D1 - HB

Preet

Manar

W1/D1 Bonus core circuit - HB

Tips for the goblet squat form - i keep feeling pain between my shoulders/upper back whenever i do them!

Kaela

W1/D2 - HB

Jeanette

Woooooo! Day 2 was more than challenging. I have to work harder on my balance but I tried to do as much I could bare.

Fati

W1/D2 Bonus core circuit - HB

Sasha 

Any alternatives to the walkout burpee’s?? 😩

W1/D3 - HB

Zenia Pina

W1/D3  Bonus core circuit - HB

Marissa

Made me readily focus on my balance and realize how terrible it was

Lizzy

W1/D4 - HB

Great workout. Felt every but of it! 🙌

Nargiz

W1/D4 Bonus core circuit - HB

Brittney

W1/D5 Cardio

🏋🏽‍♂️🏋🏽‍♀️🦾🤎🔥

Awesome it feels good after the weekend. I need to increase my dumbells weight though 
Have a nice day
💋

Have a right ankle injury from 5 years ago and week 2 into the program it had already started to fee stronger and more stable than before, where I couldn’t walk or stand for long periods of time due to the ankle’s weaken and inflamed ligament. Thanks so much Ruba! ❤️

Lynette Victoria Ng

W2/D1- HB

Kiran

W2/D1 Bonus core circuit - HB

W2/D2 - HB

Tola

W2/D2 Bonus core circuit - HB

I am still struggling with the burpees in this routine. However, I think I’m noticing muscle memory on legs already.

Hard. Very hard today. It seems like it’s pretty much always hard though lol. But i NAILED IT ! Physically it’s difficult but mentally ...it’s a huge battle. I am building a strong mindset. A strong discipline. Focused. Thank u Ruba

W2/D3 -HB

Not sure if my posture is wrong in a few of these positions but I felt some strange discomfort and had to cut this core circuit short. I’ll have to find a different core workout.

Plank twists and leg raises are 🔥 🥵😭 lol thanks

W2/D3  Bonus core circuit - HB

W2/D4 - HB

W2/D4 Bonus core circuit - HB

Anonymous

W2/D5  Cardio - HB

Gaby Ruiz

I nailed it ! 5 rounds is hard when i was browsing i thought to myself oh it’s the same evey week i can do this then i was like wow 5 i can’t i will do 4 but i pushed myself to 5. Amazing thank you 🙏🏽 💪🏽

Stop asking for a rating after every workout

Kiara

W3/D1- HB

carolina Gomez

W3/D1 Bonus core circuit - HB

Maha Mustafa

Omg i can’t believe how strong i am to complete 5 rounds of suffering... 🥵🥵 i am shaking and exhausted. IT’S EXTREME. But i am proud. 
I feel anxious for the rest of the program. Thanks.

W3/D2 - HB

W3/D2 Bonus core circuit - HB

Niki

Martha Camacho

W3/D3  Bonus core circuit - HB

I thought it was the easiest circuit of the week.. but 5 rounds does it make it as hard as the others. Thanks Ruba !  i nailed it ! I am so proud of my perseverance 💪🏽
Be blessed my dear coach

Flaminia

W3/D4 - HB

I do better at full body circuits i guess. I did my 5 rounds though, but i feel discouraged when i see that i have a weak core. That’s why i do your bonus hb on day 5, to get a strong core.
All week i nailed my workouts but my body is still a big issue in the mirror today i feel tired to look like that. I am disappointed to have failed my health/appearance to this point. Anyway, it will get better one day. Thanks for the program Ruba. Be blessed

Miriam Amen

W3/D4 Bonus core circuit - HB

Intense! But such a fulfilling moment when your done!

Vanessa P

Alyne Sepko

I had to do cardio today so i find it in 8 weeks

W3/D5 Cardio

I binged this weekend and i felt bad but a fail doesn’t mean it’s the end so i keep going.  I pushed myself to my 5 rounds . Thanks for your program again. 
God bless your day.

W4/D1- HB

W4/D1 Bonus core circuit - HB

W4/D2 - HB

I m in first day period I couldn’t do it properly 🥺

W4/D2 Bonus core circuit - HB

Fire fire fire seriously you’re such a vibe and inspiration!!!

W4/D3 -HB

W4/D3  Bonus core circuit - HB

Nailed it. It’s the easiest circuit for me though. Yes i sweat but to me it still easier.

(Idk why my workout of yesterday was not marked complete i did it . Maybe i quit without swiping to complete... but yesterday i was exhausted i did only 3 rounds.)

Thank you Ruba have a nice day

W4/D4 - HB

I like it thank you Ruba 🥵🥵🥵😍😍😍

W4/D4 Bonus core circuit - HB

The only thing that was hard for me was to figure out how to complete a circuit. At the end I figure it out though. It was a good workout I enjoyed it.

Ashley

W4/D5 Cardio

Absolutely amazing 🔥🏋🏽‍♂️🦾❤️

Daphne

W5/D1 - HB

W5/D1 Bonus core circuit - HB

Omg Ruba it’s a very intense workout today! I made it to 3 rounds i can’t move anymore. Push ups and burpees are my weakness it feels frustrating but i know i will improve i already gained some muscle and lost a few kilos . Thanks for this incredible challenge. I love it. 
Be blessed today 💐

W5/D2- HB

My body is too tired I don’t know why but my period just finished but its two weeks that my body is tired and not 100 percent with me to do workout but I do my best.Thanks Ruba

W5/D2 Bonus core circuit - HB

Excellent workout
I did 3 rounds i can’t do more this week🥵🥵😩😩😱😭😖😅 i pushed myself in the third. Very hard especially burpees.... that thing is my struggles just like push ups. I might be too heavy lol
Have a beautiful day Ruba

W5/D3 - HB

W5/D3 Bonus core circuit - HB

Yeah ! 5 rounds completed ✅ ! Easier than the 3 previous circuits but still sweating and feeling my muscles burning 🔥 
Thanks Ruba be blessed 🙌🏽😘

Hi Ruba and team! One exercise is missing from this day, the reverse lunge and lateral twist. There are only 4 exercises in the main circuit! The PDF home base 8 week guide includes this exercise (total of 5). I was wondering if this could be updated? Thanks for all your hard work!

Celine Reyes

W5/D4 - HB

Tips on modifications for beginners would be much appreciated 😊

W5/D4 bonus core circuit -HB

Workout outline doesn't match the video workout, but it was great either way!

Brenda

Hiit was very hardcore ! I did 30 sec rest instead of 15 sec i couldn’t find my breath . I hate cardio anyway. I am going to do abs now 
Have a good day

Hi again Ruba and team! The first exercise (buttkickers) doesn’t match up with the first exercise video (jump lunges). Thanks so much for the great program!

W5/D5 Cardio -HB

Exhausted after 3 rounds. Still proud bc i had a tough weekend, and this morning waking up i was already feeling fatigue. Anyway .. thanks Ruba 
Have a beautiful day

W6/D1 - HB

W6/D1 Bonus core circuit - HB

Burning like hell 🔥🔥🔥🔥🔥🔥

3 rounds🥵🥵🥵🥵🔥🥳
Is it normal that i still not able to go down as much as you on burpees?

W3/D3 -HB

Community

More workouts from Ruba Ali