Name: Playbook - Ruba Ali - W5/D2- HB
Uploaded: 2021-01-25T15:22:26.142Z
Duration: 45 min
Description: W5/D2- 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 💐

Milena

Dumbbell squat thruster
Push up with rotation
Side lunge to curtsy lunge 
Goblet squat to push out 
Dumbbell burpees

-Stand with your feet shoulder-width apart with dumbbells above your shoulders.
-Squat down keeping your back flat and your knees over your toes.
-Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
-Return to starting position and repeat.

Dumbbell squat thruster - HB

-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.
-At top of movement, rotate body into side-plank position with one arm on ground and other extended toward ceiling
-Slowly rotate back to top of push-up position
-Perform push-up and repeat rotation to opposite side

Push up with rotation- HB

-Holding a dumbbell at your chest, step your left leg wide to the left coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
-Push off with your left foot, and cross the left leg behind your right coming into a curtsy, bending both knees. This completes one rep.
-Step out to the left returning to your side lunge; continue alternating
between these two moves for a total of 10-12 reps.

TIIP: On the last rep hold the curtsy and pulse up and down 5-10 times to work the glutes even more. Then repeat on the other side.

Side lunge to curtsy squat - HB

-Hold a dumbbell or kettlebell at chest height with your elbows tucked in and stand with toes turned out slightly. Perform a squat holding the bottom of the position.
-In this position, push dumbbell straight out in front of chest, fully extending the arms. Bring dumbbell back to chest and stand up to starting position, keeping dumbbells at chest level. Repeat 10-12 reps.

Goblet squat push out - HB

-Start in plank position with dumbbells on either side of hands.
-Jump feet up to squat position, grab dumbbells, holding them with arms long at sides, and jump up.
-Land in a squat, place dumbbells back on floor, and jump feet back to plank
position. Repeat.

Dumbbell burpees - HB

Circuit

W5/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! ❤️

W5/D2- HB

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