Name: Playbook - Ruba Ali - W6/D5 Cardio -HB
Uploaded: 2021-01-25T15:22:26.275Z
Duration: 45 min
Description: W6/D5 Cardio -HB

Cardio LISS 20-45 minutes 

HIIT circuit :
Butt kickers
Reverse lunges
In & out squat jumps
Downward dog to toe taps 
Up & down planks

Cardio LISS ( low intensity steady state )

HIIT circuit :
Butt kickers
Reverse lunges
In & out squat jumps
Downward dog to toe taps 
Up & down planks

-Start in a lunge position .
-Jump into the air out of the lunge position switching legs in the air and landing in the opposite lunge position.
-Repeat

Lunge jumps

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

- Inhale. Take a step backwards with your right foot and bend both knees at 90-degrees. Front knee should be aligned with your ankle and the back knee will be hovering off the floor. 

- Exhale. Extend both knees and transfer your weight onto your left foot. Step your right foot forward to return to the starting position. Repeat exact movement, but this time with your left foot. 

- Continue alternating between right and left for the specified number of repetitions.

Reverse Lunge

-Start in a squat position, holding a weighted plate or dumbbell with both hands at chest height.
-Jump up, bringing feet together while pressing the dumbbell over head.
-Jump feet back out, lowering dumbbell and returning to squat position.

In and out squat jump squats - HB

-Start in pushup position.
-Perform pushup 
-As you reach the top of pushup raise your hips into the air creating a pike or downward dog position.
-Lower and repeat.

Pushup to downward dog

-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

HIIT circuit

W6/D5 Cardio -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! ❤️

W6/D5 Cardio -HB

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