Name: Playbook - Ruba Ali - W5/D4 bonus core circuit -HB
Uploaded: 2021-01-25T15:22:26.185Z
Duration: 45 min
Description: W5/D4 bonus core circuit -HB

Gaby Ruiz

Tips on modifications for beginners would be much appreciated 😊

Tola

3-5 rounds:

Up - down plank 
Flutter kicks 
Side plank with knee tucks 
Hands back tucks

-Start in a high plank.
-Bend one arm to bring the elbow and forearm to the floor.
-Follow with the other arm so you are in a forearm plank.
-Starting with the arm you began with, push back up to a high plank.
-Continue, alternating the first side down with each rep.

Up-down plank - HB

-Lie on your back and extend your legs up to a 45-degree angle. Keep your arms straight and in line with the floor, palms facing down. Lift your head, neck and shoulders slightly off the ground.
-Keeping your legs straight and close together with your toes pointed, start lowering one leg.
-Raise your lower leg and then lower the other, focusing on keeping your core engaged.
-Continue the movement, alternating between legs.

Flutter kicks - HB

-Lie on your side and position yourself on your bottom elbow and side of your foot. Lift hips in the air, forming a straight line from your ankles to your shoulders and brace your core.
-While keeping your torso stable, raise your top leg. Then without changing the angle of your body, bring your top knee toward your chest. Pause and then return to the starting position.
-Complete 12 reps each side.

Side plank with knee tuck - HB

-Start in a seated position with your arms placed slightly behind you with your palms facing outwards.
-Inhale and bend your knees and lift them off the ground. Exhale and extend your knees out.
-Inhale as you tuck your knee back in. That is one rep.

Hands back tucks - HB

Circuit

W5/D4 bonus core circuit -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
💋

Milena

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/D4 bonus core circuit -HB

Community

More workouts from Ruba Ali