Name: Playbook - Ruba Ali - W4/D2 - HB
Uploaded: 2021-01-25T15:22:26.064Z
Duration: 45 min
Description: W4/D2 - HB

Gaby Ruiz

Milena

Negative push-ups 
Squat to side leg raise 
Single leg side to front raise
Balance lunges
Skaters

3-5 rounds 
4/2/1 tempo - 4 seconds down, 2 second hold, 1 second back to start position

-Bring yourself into a high plank position, with your feet a bit wider than hip-width apart.
-Retract your shoulders back, keeping your chin tucked and core engaged.
-Lower yourself down with a 4 second count, don’t let your elbows flare out, but don’t keep them too narrow either.
-Hold for 2 seconds at the bottom and then push into your entire hand to press yourself back up.

Negative push-ups - HB

-Stand with your feet shoulder-width apart and feet parallel with your toes slightly pointing outwards. (Place a resistance band above your knees to activate your glutes).
-Bend your knees, slowly lower your hips using a 4 second count until your thighs are parallel to the floor, while keeping your back as straight as possible.
-Push through your heels, straightening the legs completely and lifting the left leg out to the side for a 2 second hold, squeezing the outer glute.
-As you step foot back into shoulder-width position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position. This is 1 rep. Complete 10-12 reps each side.

Squat to side leg raise - HB

-Start with your feet shoulder-width apart. Hold dumbbells at your sides with palms facing you.
-Stand on one leg and raise the weights up to the sides so that your arms are parallel to the floor and the dumbbells are at shoulder level.
Hold for 2 seconds.
-On a 4 second count slowly lower them down to starting position.
-Raise the weights up in front to shoulder-level with thumbs pointing up. Return to starting position. That completes one rep. Complete 10-12 reps.

Single leg side to front raise - HB

-Place one foot back on a box or bench. You can place the top of your foot on the box or you can flex your foot and rest the ball of your foot on top. Then, if you aren’t in a wide enough stance, hop your front foot out so that you are in a nice wide stance with your back foot up on the box.
-Place your hips back and slowly lower down into a lunge position, dropping your back knee toward the ground as you bend your front knee to 90 degrees. Hold for a few seconds. (Do not touch the ground with your knee).
-Do not go forward onto your front toe and load your knee. Sit back to activate your glute work by focusing on it.
-Driving through your front heel and your back foot on the box, come back up to standing position. Repeat 10-12 reps each leg.

TIP: Beginners may want to use a lower box or do the move from the
ground as a split squat.

Balance lunges - HB

-Start in a small squat position. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor.
-Reverse direction by jumping to the right with your right leg. This
completes one rep.

Skaters - HB

Circuit

W4/D2 - 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 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

Flaminia

W3/D4 - 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

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?

W4/D2 - HB

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