Name: Playbook - Ruba Ali - W3/D5 Cardio
Uploaded: 2021-01-25T15:22:26.038Z
Duration: 45 min
Description: W3/D5 Cardio

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

Saji

Cardio 20-45 minutes of LISS cardio (low intensity steady state )

Bonus HIIT circuit : 30 Seconds of each 15 seconds rest after each round 
Jogging to high knees
Squat jumps 
Push-ups 
Toe taps 
Side lunges

Cardio LISS ( low intensity steady state )

30 seconds of each with 15 seconds rest after each round 
Jogging to high knees
Squat jumps 
Push-ups 
Toe taps 
Side lunges

-Stand with your feet hip-width apart. Lift up your left knee to your chest.
-Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

High knees - 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

-Start in a plank position with hands and feet on the floor.
-Lower your body to the ground until your chest touches the ground.
-Press your body away from the floor and back up into the starting position.
-Repeat

Push up

-Start in a table top position.
-Left one leg into the air and reach to foot with opposite hand.
-Return to table top position.
-Repeat.

Crab foot taps

-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

Circuit

W3/D5 Cardio

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
💋

Milena

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! ❤️

W3/D5 Cardio

Community

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