Superset 3 is missing an exercise I think

Zainab

Yvette

I think your missing a workout In superset 3?

Was there an exercise missing in round 3?

Alyson

Katrina

Is missing the exercise for SA chest press on Superset 3.

Otilia

For one of the walkthrough exercises, it used seconds instead of reps. On the 3rd superset, the walkthrough was missing SA chess press.

Tahnee

Fidelma Maunsell

Huda

Amazing! I have seen such a big improvement not just in my body, but also my Spirit, which I believe is just as important. Thanks Ruba! You are stunning!

Heike

I didn’t feel like lateral walks and abs were working out the chest and back. I think a lot of the moves are the same as previous days/weeks and some of the workouts posted on Instagram are more challenging but are free. I do like the app and overall it’s great! Just some (hopefully) constructive criticism 💖

Kearstyn

Chest/Back		
4 Circuits - 8 Exercises - 40-60 mins		
Equipment - DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1		
2 Exercises - 4 Sets
- Burpee 10 reps
- Lateral Walk 12 reps ( 6 per direction)
Rest 45 secs after each set	
		
Superset 2		
2 Exercises - 4 Sets	
- Bent-Over Row(Neutral Grip)	12 reps
- Incline Push Ups 15 reps
Rest 45 secs after each set	
		
Superset 3		
2 Exercises - 4 Sets
- Bent Over Reverse Flys 10 reps
- SA Chest Press 20 reps (10 per side)
Rest 60 secs after each set	
		
Superset 4		
2 Exercises - 4 Sets	
- X Plank 30 secs 
- Side Plank 60 secs (:30 secs per side)
Rest 60 secs after each set

-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

-Stand with feet shoulder width apart with a band around your legs just above your knees.
-Lower your body down into a half squat position and step wide to the side (laterally)
-Step your other foot in towards the other and continue squat stepping laterally.

Lateral walk banded

Superset 1

- Holding a dumbbell in each hand with a neutral grip(palms facing inwards), position your feet shoulder-width apart with a slight bend in your knees. Hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position. 

- Inhale. Exhale. Retract your shoulders and bend your elbows to pull the dumbbells in towards your body, ensuring that your elbows remain in contact with the sides of your body.

- Inhale and extend your elbows to lower the dumbbells to starting position.

Bent Over Row Neutral Grip

-Place your hands on a bench with your body in a pushup position.
-Lower your chest down to the bench.
-Press your body away from the bench back into the starting position.

Incline push-ups

Superset 2

- Holding one dumbbell in each hand, plant your feet shoulder width apart. Hinge forward so that your torso is parallel to the floor. Slightly bend your knees and extend your arms to hold the dumbbells directly below your chest. This is your starting position. 

- Inhale. Exhale while maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards until they reach shoulder height. Ensure you squeeze your shoulder blades. 

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

Bent Over Reverse Fly

Superset 3

-Start in a plank position on your hands.
-Elevate your hip towards the ceiling on a pike position as you reach across your body with one hand touching your foot on the opposite side.
-Return your hands and body back to the starting position.
-Repeat to the other side.

X Plank

- 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

Superset 4

W4/D2  Chest + back

Elizabeth

Tharsinhi

W1/D1 Quads + hamstrings

Maha Mustafa

W1/D2 Chest + back

Nikki

I did a 20 min HIIT workout and that quick abs session. I feel great 👍🏽

Milena

Behnaz

W1/D3 Cardio + abs

Anette Solveig Grasmo

Millie

W1/D4 Legs + glutes

W1/D5 Shoulders + arms

Elvira

W2/D1 Quads + hamstrings

aida nafal

Sweating my butt off 🔥🔥🔥 always a good sign

Sarah

W2/D2 Chest + back

Alexandra

Keimani

W2/D3 Cardio + abs

W2/D4  Legs + glutes

W2/D5 Shoulders + arms

W3/D1 Quads + hamstrings

W3/D2 Chest + back

It was amazing my abs were  burning thank you lol

W3/D3 Cardio + abs

I feel the bun and I feel amazingly proud thanks

🏋🏽‍♀️🦾🔥🔥🔥🔥 Fire !!!!

W3/D4 Legs + glutes

W3/D5 Shoulders + arms

My legs are dying 💪🏾🙃 thanks 🔥

W4/D1 Quads + hamstrings

Jennypher

W4/D3 Cardio + abs

Divine Kalenda

W4/D4 Legs + glutes

Ornela

W4/D5 Shoulders + arms

W5/D1 Quads + hamstrings

W5/D2 Chest + back

W5/D3 Cardio + abs

Hey Ruba! I’ve been following your program and loved it so far! My progress has been amazing. Thank you! 😊😍🤩

Good theres some glitches, the tomer was gone on some of the circuits n there was oke that only said 1 rep each

W4/D2 Chest + back

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