Name: Playbook - Ruba Ali - W4/D3 Full body
Uploaded: 2021-03-31T14:02:26.940Z
Duration: 40 min
Description: W4/D3 Full body

Diandra

Tharsinhi

Angela

Waiata

Claudia

Marie-Antoinette Diop

App is very confusing, there’s so much to choose from I’m always randomly selecting a workout as opposed to going in order

Nafisa

Rodelina

Maria Garcia

Farida

Jumping Jacks	30 secs
Alternating Plank Rengade 	30 secs
Squat Thruster	30 secs
	
	
 Squat & Upright Row 	10 reps
Walking Lunge	20 Reps (10 Per Side)
X Plank	30 secs
	
Overhead Squat 	60 secs
Walk Out Push Up	60 secs
Four-Point Arm & Leg Extension	60 secs

-Stand with your feet together and your hands at your sides.
-Jump your feet out as you raise your hands and arms out to the side until overhead.
-Jump your feet back together as you bring your hands back down to your sides.
-Repeat

Jumping jacks

-Start in a plank position with your hands on dumbbells that are in a neutral position (palms facing each other).
-Your feet should be at least shoulder width apart for stability.
-Row one dumbbell to your side keeping your arms close to your body throughout the movement.

Alternating Plank Renegade

- Stand holding a kettlebell with both hands at chest height, feet slightly further than shoulder-width apart with your feet slightly outward. This is your starting position. 

- Inhale and brace your core, bend your knees and hips until your upper legs are parallel with the floor. Ensure your knees are aligned with your toes. 

- Exhale and press through your heels as you extend your legs and elbows to extend the kettlebell overhead. Ensure that your elbows are close to your sides. You should feel this in your quads, glutes and shoulders.

Squat Thruster

Circuit 1

-Stand with feet shoulder width apart while holding a kettlebell in front of your body.
-Squat down and touch the ground with the kettlebell and stand back up.
-As you reach the top of the squat raise your hands towards your chest as your elbows go ut to your sides high.
-Lower the kettlebell back into the starting position.
Repeat.

Squat and Upright Row

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Engage your core. This is your starting position.

- Inhale and take a step forward with your left foot, bend both knees at 90-degrees. Exhale and push through the heel of your left foot and toe of your right foot to extend both legs.

- Inhale. Transfer your weight and step forward with your right foot. Once your right foot is forward, bend both knees at 90-degrees. Exhale. Push through your right heel and left toe to extend both legs. Continue alternating between both legs for the specified number of repetitions.

Walking Lunge  ( 10 each leg )

-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

-Stand with feet shoulder width apart while holding a dumbbell by its ends overhead.
-Lower yourself into the bottom of a squat while maintaining upright position.
-Stand up out of squat to full body extension.
-Repeat

Overhead Squat

-Stand with feet shoulder width apart.
-Hinge at the waist placing your hands on the ground in front of your feet.
-Walk your hands away from your body until you are in a plank position.
-Perform a push up 
Reverse the hand walk back towards your feet and stand up.
-Repeat

Walk Out Push Up

- 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

Circuit 3

W4/D3 Full body

I’m 6 month pregnant and this workout just made me feel like myself again!!! Thank you sooo much

W4/D3 Full body

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