Name: Playbook - Ruba Ali - W3/D4 - HB
Uploaded: 2021-01-25T15:22:26.021Z
Duration: 45 min
Description: W3/D4 - HB

Gaby Ruiz

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

Milena

Flaminia

Lateral lunge to balance 
Lateral arm walk 
Single leg deadlift to balance 
Alternating lunge to press
Squat jump / hold

-Stand with feet hip-width apart.
-Step directly out to the side with your left foot and lower into a squat. Keep your right leg straight.
-Push off left foot to stand and raise knee, balancing on right leg. Repeat for 10-12 reps, then switch sides.

Lateral lunge to balance - HB

-Start in a plank position- your hands shoulder-width apart with your legs behind you, resting on the ball of your feet. (Use a resistance band looped around forearms for added intensity.)
-Inhale, step your right hand and foot outwards so that your hands and feet are slightly wider than your shoulders.
-Step your left hand and foot inwards as you exhale to return to the starting position.
-Complete half of the specified number of repetitions in the same direction before completing remaining repetitions in the other direction.

Lateral arm walk - HB

-Stand with feet hip-width apart. Shift weight onto the right leg.
-Extend your left leg back as you slowly bow forward using a 4 second count until your chest is parallel to floor.
-Hold for 2 seconds and then stand up and bring left knee to chest. Repeat for 10- 12 reps, then switch sides.

Single leg deadlift to balance - HB

-Stand with feet shoulder-width apart and hands holding dumbbell level with your ears. On a 4 second count, perform a forward lunge.
-Pause at the bottom as you press the weights up above your head.
-Return to start and repeat on the other leg. That is 1 rep.

Alternating lunge to press - HB

-Stand with your feet shoulder-width apart.
-On a 4 second count, lower into a regular squat, then engage your core and jump up explosively.
-When you land, lower your body back into the squat position and
hold for 2 seconds to complete one rep.

Squat jump / hold - HB

Circuit

W3/D4 - 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

Saji

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.

Leonardo

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

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

Wow amazing too hard but amazing thank you Ruba

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

W3/D3 -HB

Niki

Martha Camacho

W3/D3  Bonus core circuit - 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/D4 - HB

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