Tharsinhi

Zuly

Thank for this series....it pushes me to keep going even when things get in the way.

the app is not working properly, is repeating circuut ine is all circuits

Femida

Lena

I'm start noticing that I'm finishing the exercises faster. The first time it took me 2hours to finish all now it's almost one hour. 😁

Emma

Karen

Marissa Brandon

Vanessa Hewitt

Saffiya

👍🏽i think i need to buy heavier dumbbells for some exercises 💪🏽 
Thank u Rubba

Milena

Feeling the burn for sure but feeling stronger !

Lizzy

Jackknifes looked easy...until I had three rounds of them. Wow! Arms AND core are on FIRE!!

Vanessa

Gaby Ruiz

W4D2 My front/side raises have improved so much! As well as my push ups! Wooo gaining strength for sure 🤌🏽🙌🏽✊🏾💪🏾

Day 2: Upper body 		
4 Circuits - 8 Exercises- 30-40 mins		
Equipment - DB, Foam Roller, Mini Band, Yoga Mat		
		
Superset 1		
2 Exercises - 3 sets	
Rest 1 min after each set	
- Shoulder press 10 reps
- Skull crusher 20 reps
		
Superset 2		
2 Exercises - 3 sets	
Rest 45 secs after each set
- Front-to-side raise 10 reps
- Bent-over row (neutral grip)	10 Reps
				
Superset 3		
2 Exercises - 3 Sets	
Rest 30 secs after each set
- Push-Up (kneeling) 30 secs
- Superman 30 secs
		
Superset 4 		
2 Exercises - 3 sets	
Rest 1 min after each set	
- Scissors 30 secs
- Bent-leg jackKnife 30 secs

- Start by planting your feet about hip-width apart. Hold a pair of dumbbells at shoulder height with an overhand grip (palms facing away from your body). This is your starting position. 

- Inhale. Exhale and focus on using your shoulders to press the dumbbells above your head, ensuring your arms are in line with your ears.

- Inhale. Slowly bend your elbows to lower the dumbbells just above your chest. Repeat for the specified number of repetitions

Shoulder Press

- Begin by holding a pair of dumbbells in a neutral position(palms facing inwards). Lie down on the floor and extend your arms so that the dumbbells are directly in line with your shoulders. This is your starting position. 

- Inhale. Keeping your shoulders and arms as still as possible, bend your elbows to lower the dumbbells to the floor. Exhale and extend your elbows(using your triceps) to press the dumbbells above your head to return to starting position. Repeat for the specified number of repetitions.

Skull Crusher

Superset 1

- Start by planting your feet about shoulder width apart. Hold a pair of dumbbells with an overhand grip(palms facing your body) in front of your legs. This is your starting position. 

- Inhale. With a slight bend in your elbows, raise the dumbbells forward and up to chin height. Exhale. Bring the dumbbells backwards until they are in line with your shoulders. 

- Slowly lower the dumbbells to return to the starting position.

Front To Side Raise

- 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

Superset 2

-Start in a push up position with your knees and feet on the ground.
-Lower your upper body down to the ground.
-Press your body back up into the starting position.
-Repeat

Push up kneeling

- Squeeze your glutes as you raise your arms and legs

Superman

Superset 3

- Lie on your back with your arms extended by your sides.Raise both legs slightly above the floor, keeping your upper body and lower back on the floor. This is your starting position. 

- Inhale. Brace your core and cross your legs horizontally over each other, ensuring that neither of your legs touch the floor. Breathe throughout the movement and continue alternating between top and bottom leg crossovers for the specified number of repetitions.

Scissors

-Lay on your back with weights in your hands at arms length above your chest. Legs should be bent at 90 degrees at your hips and your knees.
-Extend your legs out straight keeping them elevated off the ground and then tuck your knees back towards your upper body as far as you can without rolling onto your upper back.
-Repeat

Bent Leg JackKnife

Superset 4

W4/D2  Upper body

Hla aeindra

Kerri

Loved it ! Sweating a lot. Gave up on the side plank I struggled a lot with that specific workout. Where should the body be holding itself ? The arm? Feet? I start shaking and fall can’t sustain myself very long.

Maria

W1/D1 Full body

It was great but I couldn’t do the push up.

Gisel

Joanna Quan Soon

W1/D2 Upper body

Karen M Beebe

Outstanding workout!! My husband did it with me and at the end of the workout was able to touch his toes. That’s a big deal!! Thank you!!

Lucy

W1/D3 Lower body

Aminata

Dayana

W1/D4 Cardio

Jessie Joseph-Shaw

Elizabeth

Shekinah

W2/D1 Full body

Tiffany

W2/D3 Lower body

Angela

W2/D4 Cardio

W2/D2  Upper body

Dripping sweat!!!!!! Holy cow! Don’t let these workouts full you 🫠🫠

W3/D1 Full body

Zenia

Another killer workout ! Love the abs at the end. On week 3 and I already feel a difference since week 1. Thanks Ruba.

W3/D2 Upper body

Another killer workout 💪🏾 dripping sweat

Always amazing! Even on my off days. Thank you!!!!

W3/D3 Lower body

Gisselle

I finished this one in Saturday and forgot to swipe 🤦🏽‍♀️.  Have a great day

Elvira

W3/D4 Cardio

W4/D1 Full body

400 cal burned and dripping sweat!! Woot. I can feel stronger each day. #beginner

1 day left of this amazing series and I feel so much stronger than when I first started! Thank you!

W4/D3 Lower body

Just finished the 4 w build at home beginner program. Loved it ❤👍! 

Thank you so much! 

I am starting the same program tomorrow for another round of it. 

Gratitude! 🤗

W4/D2 Upper body

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