Name: Playbook - Ruba Ali - W4/D1
Uploaded: 2021-01-18T11:45:23.524Z
Duration: 45 min
Description: W4/D1

Zuly

Tharsinhi

Heba

Claire

I’m tireddddd lol this was a great full body!

Vanessa Hewitt

Great workout!  I struggled with this one, 3 rounds with my best form and I’m proud of that.  I gave it my best and I know it will get better.  Proud of myself for how far I’ve made it.  Thanks for the daily dose of inspiration. ♥️♥️♥️

Camilla

Nikki

Kiara

Lizzy

Fidelma Maunsell

Brittney

Low cardio but high intensity (350kcal for 55min), feel so good

Maud

Azeila

This workout killed me! My arms feel like they are going to fall off, but I never dropped down in weight! I pushed through and only rested during the set times!

Amber

i just started my 4th week and I feel so good! your program gave me motivation to workout at home since my gym closed. Thank you :)

emily

Amazing ... easy to follow and challenging

Suzi

Killer 560 cal workout. Sweat is real over here mama

Courtney

I always thinks that this program has a great balance !

Zoe Yoon

Ahiza

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
- Bulgarian split squat 16 Reps (8 Per Side)
- Bench hip thrust (DB) 16 reps
		
Superset 2		
2 Exercises - 4 Sets	
Rest 1 min after each set
- Push press 8 reps
- Bent-over row (overhand grip) 16 Reps
		
Superset 3		
2 Exercises - 4 Sets 	
Rest 1 min after each set
- Front squat 8 Reps
- Curl & press 16 Reps
		
Superset 4		
2 Exercises - 4 Sets	
Rest 1 min after each set
- X Crunch 60 secs
- Four-point arm & leg extension 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 in front of a bench holding a pair of dumbbells in a neutral grip (palms facing your body) and position your feet shoulder width apart. Slowly step your right foot backwards so that the ball of your foot is resting on top of the bench. (Adjust your front foot forward or behind for your comfortable position.) This is your starting position. 		

- Inhale. Bend both knees to 90-degrees, ensuring that your hips are squared and weight is distributed evenly on legs. Your front knee should be aligned with your ankle. 

- Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs. Complete half the specified reps on the same side before completing the remaining repetitions on the other side.

Bulgarian Split Squat   ( 8 per side )

Begin seated on the ground with a bench placed behind you and your knees bent. Lay a dumbbell across your hips(place towel or pad on your hips for comfort).  Place your upper back on your bench with your knees bent and feet planted firmly on the ground. This is your starting position. 
Inhale. Exhale. Engage your core. Holding the dumbbell in place, press through your heels  and raise your hips from the ground. Ensuring your back remains in neutral position, chin is tucked in looking straight ahead. 
Inhale. Hold at the top, squeezing your glutes for a few seconds. Exhale. Slowly lower the barbell to the starting position. Keep the movement in your lower body(don't rock your upper body to complete the move).

Hip thrust banded dumbbell

Superset 1

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders.
-Partially squat down and as you stand back up press the dumbbells overhead to full extension.
-Lower the dumbbells back to your shoulders
-Repeat

Push press

-Stand with feet shoulder width apart while holding a dumbbell in each hand.
-Hinge at the waist lowering the dumbbells along your body until they are  just below your knees.
-Hold this position and then row the dumbbells up towards your lower abdominal region.
-Release row and repeat.

Bent Over Row Overhand

Superset 2

- Begin holding dumbbells with both hands, at shoulder height, feet planted on the floor slightly further than shoulder-width apart. Point both feet slightly outward. This is the starting position. 

- Inhale and brace your core. Looking straight ahead, bend at the hips and knees until your upper legs are parallel with the ground. Keep your back straight and core engaged. 

- Exhale and push through your heels, returning to the starting position. You should feel the weight going through your glutes and quads.

Front Squat

- Holding a DB in each hand with a neutral grip(palms facing inwards), plant both feet on the floor shoulder-width apart. This is the starting position.

- Inhale and bend your belows to bring DB’s n towards your chest, ensuring your elbows remain close to your sides.

- Exhale and extend your elbows and press dumbbells up above your head, ensuring that arms are in line with your ears.

- Inhale and lower the dumbbells and return to the starting position.

Curl and Press

Superset 3

- Lie on your back with your feet hip-width apart. Bend your knees and place your hands behind your head. Retract your shoulder blades and brace your core. This is your starting position. 

- Inhale. Exhale and use your core muscles. At the same time, lift your right knee towards your left elbow and left elbow towards your right knee. Avoid pulling on your neck, instead use your abdominal to lift your knee and arm off the ground. 

- Inhale and lower your leg and arm to the starting position. Alternate sdes for the specified number of time.

X Crunch

- Starting on all fours, ensure that your knees are below your hips and your hands are below your shoulders. Neutral spine position and retracted shoulder blades. This is the starting position. 

- Inhale and Exhale as you engage your core. Extend your right arm and left leg until they are parallel to the floor, ensuring that your shoulders and hips remain in line with the floor. 

- Inhale while you lower your right arm and left leg to starting position. Exhale and repeat the same movement on the opposite side. 

- Continue alternating between sides for the specified number of repetitions.

Four Point Arm and Leg Ext

Superset 4

W4/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

Kaela

W2/D2

Kaye

W2/D3

Rodelina

W2/D4

Behnaz

W2/D5

Hi! I really liked the exercises, but I felt super tight in my shoulders and chest after this week’s workouts, maybe you could include some upper body stretches as well 🙈

Julia

I was sick on Sunday I start a day late so I did this short recovery today.thsnks Ruba

Saji

W2/D6

Week 2 challenge   ( Core burner )

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 🔥

W3/D1

W3/D2

Bayan

I'm starting over once again I'm just getting back from a foot injury and surgery.  I can only do upper body and core for now. Today's workout had me sweating thank you, I needed this and I definitely missed it.

Roxy Cerna

W3/D3

Abigail Sanchez

W3/D4

W3/D5

Loved it! All the soreness in my muscles are gone.

Christine

W3/D6

Maribel

Week 3 challenge  ( Full body )

Only did half way…. 4 rounds had me dead ass F***

W4/D2

Love!!! I’m stoked at how I’m getting better and better at push-ups.

Starting to see the progress in my strength !

W4/D3

Awesome I love how challenging these workouts are, I have noticed increase in strength within the first two weeks ... thank you Ruba you’re the beast😍

Hanan

Too easy to do at home, this could be great at the gym with heavier weights

Rossella

W4/D4

W4/D5

I got period today I couldn’t do the upper body today.do you do ur workout on your first period day,?i have sever pain usually in my first day

W4/D6

Nicole

Teresa

Week 4 challenge  ( Glute burn )

Insane insane workout !!! Holy shittttttt

Super challenging it broke my sweat and turned it into a river

Jesseca

W5/D1

Arch

W5/D2

Carla

W5/D3

Such killer workouts !! I hope you’re able to produce a gym based guide or section . I’m ready to lift to more and incorporate more equipment . I love your workouts . Thank you !!

Morgan

Kimberley

W5/D4

I have to work on my cardio.. But good workout 💪🏿

W5/D5

I feel old.. I hope the stretching and foam rolling gets better for me

W5/D6

It was great my core was burning 💪🏾

Keimani

Week 5 challenge  ( Core burner)

Elvira

It was great! I’ve never felt this good about myself 🙏🏼 you are a legend Ruba. Thank you so much

Zainab

W6/D1

So great!! I finally have heavier weights at home so I was able to make it more challenging and I loved it 💪🏼😎

W6/D2

Wish we could do more biceps and push-ups

W6/D3

Starting to get the hang of it again. 
8 months without working out for medical reason is not easy. 
But I’m back and confident 🦾.
I’ll take it little by little, one step at a time 🏋🏽‍♀️🏋🏾🦾🦾🇲🇽

Not the most adjustable to a home setting but was still ok!

W6/D4

Took the dog 🐕along for this workout. Such a beautiful Saturday morning walk/jog

W6/D5

W6/D6

Tanya

Short but super efficient 🥵 thanks so much for this program i know i am much stronger now 💪🏼 and i am really willing to keep pushing forward !!

W4/D1

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