Name: Playbook - Ruba Ali - W3/D3 Full body
Uploaded: 2021-03-31T14:02:28.905Z
Duration: 40 min
Description: W3/D3 Full body

Milen

Sara

Diandra

Tharsinhi

Angela

Kicked my butt but great workout💪🏽💪🏽

Susie

That's cool! I'm really tired but feel strong enough.  Thank you

Aleksandra

Love the workout! Any way to make the timers beep halfway if you need to switch sides? It’s hard to workout and watch the time on your phone! Thanks!

Christiana

Veronica

Claudia

Rodelina

Maria Garcia

Maud

Niki

Be specific on timer split for each leg. I was confused so I did 20 reps instead of 10  lol

Jennifer

Great just a question 🙋 
When doing the deadlift to squat do i stay shoulder width when squatting or i go hip width?

Ahmad

Katey Miro

Gaby Ruiz

Happy always happy with your workouts ❤️

Farida

Full Body Workout done in 45 mins👌🏼 Love your combination sets. You are making me Strong. 
Halfway through fasting has given me an energy burst ⭐️🌙 thank you

Tasneem

Side Shuffle Squat 	12 reps 
Alternating Plank Rengade 	10 reps
Reverse Lunge to Press	10 reps
	
Front-to-Side Raise	
Deadlift to Squat 	12 reps
Plank Knee Tuck	20 reps(10 e/s)
	
Burpee	30 secs
ISO Glute Bridge (DB)	30 secs
 Side Plank Hip Lift	30 seconds

-Stand with feet outside shoulder width apart.
-Shuffle outer foot towards the other and immediately shuffle that foot away in a side shuffle motion.

Side Shuffle Squat

-Start in a plank position with your hands on dumbbells that are in a neutral position (palms facing each other).
-Your feet should be at least shoulder width apart for stability.
-Row one dumbbell to your side keeping your arms close to your body throughout the movement.

Alternating Plank Renegade

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders.
-Step back into a reverse lunge then stand out of lunge.
-As you reach the top of the lunge press the dumbbells overhead to full extension. 
-Repeat

Reverse lunge to press

Circuit 1

- Start by planting your feet about shoulder width apart. Hold a pair of dumbbells with an overhand grip(palms facing your body) in front of your legs. This is your starting position. 

- Inhale. With a slight bend in your elbows, raise the dumbbells forward and up to chin height. Exhale. Bring the dumbbells backwards until they are in line with your shoulders. 

- Slowly lower the dumbbells to return to the starting position.

Front To Side Raise

-Stand with feet shoulder width apart while holding dumbbells at arms length in front of your body.
-Hinge at the waist with a slight bend in your knees bringing the dumbbells over your feet (stretching hamstrings).
-Reverse hinge until standing at full extension as you bring dumbbells to your shoulders.
-Perform full squat then return to starting position.

Deadlift to Squat

-Start in a plank position on your hands.
-Bring one knee forwards towards the elbow on the same side.
-Return foot back to starting position and repeat.

Plank knee tuck  ( 10 each side )

Circuit 2

-Start in a pushup position on the ground. Perform a pushup.
-As you reach the top of the push-up pop your feet towards your hands and stand up into the bottom of a squat.
-Jump into the air then land softly and return to the starting position.

Burpee

-Lay on your back with your legs bent at 90 degrees and feet planted on the floor. Place a band around your legs above the knee and hold a dumbbell on your lower stomach.
-Elevate your hips off the ground until you are resting on your upper back and shoulders.
-Lower hips back to the ground and repeat.

Iso glute bridge

- 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

Circuit 3

W3/D3 Full body

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

W3/D3 Full body

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