Name: Playbook - Ruba Ali - W5/D3
Uploaded: 2021-01-18T11:47:56.638Z
Duration: 45 min
Description: W5/D3

Tharsinhi

Carla

Rossella

After these all weeks I can’t still do push ups i m so disappointed

Saji

Brittney

Fidelma Maunsell

Laurie

Really seeing great changes in my body 💪🏽💪🏽🔥

Tanney

Upper body warm-up

Upper Body		
4 Circuits - 8 Exercises - 30-40 mins		
Equipment - DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1		
2 Exercises - 5 Sets	
Rest 1 min after each set
- Arnold press 12 reps
- Bent-Over reverse fly 12 reps
		
Superset 2		
2 Exercises - 5 Sets
Rest 1 min after each set	
- Chest Press 6  reps
- Bent-Over Row (Underhand Grip) 12 reps
		
Superset 3		
2 Exercises - 5 Sets	
Rest 1 min after each set	
- Push up 30 seconds
- Superman 30 seconds
		
Superset 4		
2 Exercises - 5 Sets	
Rest 1 min after each set	
- T-Rotations 30 secs 
- Reverse Crunch 30 secs

-Lay on back with a foam roller below your upper back and shoulders.
-Lift hips off ground and roll back and forth massaging and releasing your muscles in upper back

Traps (foam rolling)

-Stand with feet shoulder width apart.
-Hinge at the waist placing hands on the floor. Walk hands out in font up you until you are in pushup position.
-Perform a full push-up then walk your hands back towards your feet.
-Stand back up into starting position and repeat

Inchworm

-Stand with your feet shoulder width apart while holding your arms out to your sides parallel to the floor.
-Rotate your hands forwards in 360 degree circles while keeping them out to your side.

Arm Circles Forwards

-Stand with your feet shoulder width apart while holding your arms out to your sides parallel to the floor.
-Rotate your hands backwards in 360 degree circles while keeping them out to your side.

Arm Circles Backwards

-Stand with feet shoulder width apart. Elevate your arms out to your sides until they are parallel to the ground.
-Bring your hands across your body and reach around yourself touching your back on both sides with your hands (hug yourself).
-Return hands back to your sides allowing them to swing behind your body creating a stretch in your chest.
-Repeat

Back Slaps

-Stand with feet shoulder width apart while holding a band in front of your body with hands outside body width apart.
-Raise your arms in front of you until they are parallel to the ground.
-Pull out and back with your hands pulling your hands away front each other.
-Release and repeat.

Band Pull Apart

-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

Upper body warm up

- Holding two dumbbells with an underhand grip (palms facing your body) frectly in front of your chest, plant both feet slightly further than shoulder width apart. This is your starting position. 

- Inhale. Exhale as you extend your elbows to press the dumbbells above your head, rotating your wrists outwards to turn your palms away from your body. Ensure your arms are in line with your ears on either side of your heads and your core remains engaged. 

- Inhale as you bend your elbows to lower the dumbbells to your chest and rotate your wrists inwards to the starting position.

Arnold Press

- 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 1

- Lie flat on a bench, with your feet flat on the ground. Hold a dumbbell in each hand with an overhand grip(palms facing away from you), shoulder-width apart Extend your arms directly over your shoulders. This is your starting position. 

- Inhale.   Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. 

- Exhale. Extend your elbows and drive the dumbbells back up to start, squeezing your shoulder blades the entire time.

Chest Press

-Stand with feet shoulder width apart while holding a dumbbell in each hand in an underhand grip (palms facing away from your body)
-Hinge at the waist lowering the dumbbells along your body until they are just below your knees.
-Hold this position and then row the dumbbells up towards your lower abdominal region.
-Release row and repeat.

Bent Over Row Underhand Grip

Superset 2

-Start in a plank position with hands and feet on the floor.
-Lower your body to the ground until your chest touches the ground.
-Press your body away from the floor and back up into the starting position.
-Repeat

Push up

Superman

Superset 3

-Start in a plank position on your hands with feet shoulder width part.
-Lift one hand off the ground and rotate your arm towards the ceiling as you pivot on your toes and rotate your body to one side (making a T shape)
-Reverse the movement back into the starting position.
-Repeat to other side

T Rotations

-Lay flat on your back with your legs band at 90 degrees elevated off the ground.
-Tuck knees towards your chest bringing your lower back slightly off the ground.
-Release legs and repeat.

Reverse crunch

Superset 4

W5/D3

Alexandra

Great workout to start my week!! 🔥❤️

Molly P

W1/D1

Haven’t pushed myself this hard in a long time.

Beckie

Alyssa M

Denise

W1/D2

Loved the upper body workout. Have me flexing in front of the mirror already! Lol

Millie

Charlotte

Raquel

W1/D3

Love the workout!  I just didn't see where it said how many of each workout to do.  I ended up doing 10 reps each.

Patty

Always a great workout … feeling stronger each day

Zuly

W1/D4

Did 25 min and now on to HITT! Probably my new favorite kind of workout!

Joanna

Femida

W1/D5

Karee

W1/D6

Lina

Dana alshuaib

Week 1 Challenge ( Glute burn )

W2/D1

Supersetting with barbell hip thrusts is a pain to set up and take up space with

W5/D3

Community

More workouts from Ruba Ali