Name: Playbook - Ruba Ali - W7/D1 - HB
Uploaded: 2021-01-25T15:24:35.250Z
Duration: 45 min
Description: W7/D1 - HB

🔥🔥💯💯💯💯🦾🏋🏽‍♂️🙏🏾

Elvira

Did 4 rounds. Better than last monday. 
Sad the program is going to an end but proud of my gains. 
Be blessed

Milena

3-5 rounds 
Step up balance to reverse lunge
Renegade plank row
Lateral band squat 
Alternating lunge + lateral raise 
Star jump

3-5 rounds 
2/2/1 tempo - 2 seconds down, 2 second hold, 1 second back to start position

-Stand upright with a step between 6 inches to 18 inches in height located in front of the body.
-Step up onto the elevated surface, placing the full foot on the surface with the toes pointing forward. Maintaining balance, push through the foot that is on the elevated surface and lift the other leg off the floor. Continue lifting the leg so that the thigh is out in front and parallel to the floor, forming a 90 degree angle in the hip and knee. The plant leg will be at a soft extension. Hold this single leg stance for a moment.
-From the single leg stance, move the raised leg back to the start position. Step back with the other foot. Maintaining balance and keeping the torso upright, lower the hips down pausing before the knee touches the floor. Step onto the elevated surface to begin the next repetition.

Step up balance to reverse lunge - HB

-Place two dumbbells on the floor about shoulder width apart.
-In a push up position, place your hands on the grip section of each bell for support.
-Spread your legs to slightly wider than hip width apart with your toes
supporting your weight. This is the start position.
-Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.Hold for a count of one.
-Your breathing should remain constant throughout the movement.
-Lower the bell to the floor and without pause, then repeat the movement with your other arm. Complete 6 repetitions on each side.

Renegade plank row - HB

-Stand with feet about hip-width apart, knees slightly bent, elbows bent by sides, with a mini-band wrapped around your legs—either above the ankles or above the knees. Push your hips back, hinging forward from the waist, keeping back tall, abs engaged and chest open, and then take a small step to the right with right foot, pushing band out to side, landing on a flat foot, as you swing left arm forward; right arm back.
-Step left foot in so feet are hip-width apart again, keeping resistance in bands, swinging right arm forward and left arm back. Continue stepping to right for 10-12 reps; switch directions and repeat, taking small steps to the left, until you return to start.

Lateral band squat - HB

-Hold a dumbbell in each hand and step your right foot forward about 3 feet, keeping your left foot directly behind you.
-As you bend your right knee and lower your hips down into the lunge position, lift the dumbbells laterally (to the sides) until your elbows are at approximately shoulder height, hold for a second.
-On a two second count, lower the dumbbells back to your sides as you straighten your right leg (lifting out of the lunge back to the starting position). Complete 10-12 reps on each side.

Alternating lunge + lateral raise - HB

-Start off down in a crouched position with your feet at hip width and your arms by your sides. From this position jump up explosively as high as you can.
-As soon as your feet leave the ground, open your legs out to the sides and lift your arms up and out to the sides at the same time.
-As you start to lower back to the ground, bring your legs and arms in, so that you land with your feet under your hips and your arms by your sides. Absorb the impact of the landing by bending your knees and leaning forwards as you lower down into the crouch position again ready for your next star jump.

Star jumps - HB

Circuit

W7/D1 - HB

Candy

Awesome 🦾🏋🏽‍♀️ like always 🔥!!

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! ❤️

Lynette Victoria Ng

W2/D1- HB

Kiran

W2/D1 Bonus core circuit - HB

W2/D2 - HB

Saji

Tola

W2/D2 Bonus core circuit - HB

I am still struggling with the burpees in this routine. However, I think I’m noticing muscle memory on legs already.

Leonardo

Hard. Very hard today. It seems like it’s pretty much always hard though lol. But i NAILED IT ! Physically it’s difficult but mentally ...it’s a huge battle. I am building a strong mindset. A strong discipline. Focused. Thank u Ruba

W2/D3 -HB

Not sure if my posture is wrong in a few of these positions but I felt some strange discomfort and had to cut this core circuit short. I’ll have to find a different core workout.

Plank twists and leg raises are 🔥 🥵😭 lol thanks

W2/D3  Bonus core circuit - HB

W2/D4 - HB

W2/D4 Bonus core circuit - HB

Anonymous

W2/D5  Cardio - HB

Gaby Ruiz

I nailed it ! 5 rounds is hard when i was browsing i thought to myself oh it’s the same evey week i can do this then i was like wow 5 i can’t i will do 4 but i pushed myself to 5. Amazing thank you 🙏🏽 💪🏽

Stop asking for a rating after every workout

Kiara

W3/D1- HB

carolina Gomez

W3/D1 Bonus core circuit - HB

Maha Mustafa

Omg i can’t believe how strong i am to complete 5 rounds of suffering... 🥵🥵 i am shaking and exhausted. IT’S EXTREME. But i am proud. 
I feel anxious for the rest of the program. Thanks.

W3/D2 - HB

W3/D2 Bonus core circuit - HB

Wow amazing too hard but amazing thank you Ruba

Extreme sweat 💦 i nailed it like a beast!
Thanks to jesus for my strength and thanks to you for teaching me how to workout properly

W3/D3 -HB

Niki

Martha Camacho

W3/D3  Bonus core circuit - HB

I thought it was the easiest circuit of the week.. but 5 rounds does it make it as hard as the others. Thanks Ruba !  i nailed it ! I am so proud of my perseverance 💪🏽
Be blessed my dear coach

Flaminia

W3/D4 - HB

I do better at full body circuits i guess. I did my 5 rounds though, but i feel discouraged when i see that i have a weak core. That’s why i do your bonus hb on day 5, to get a strong core.
All week i nailed my workouts but my body is still a big issue in the mirror today i feel tired to look like that. I am disappointed to have failed my health/appearance to this point. Anyway, it will get better one day. Thanks for the program Ruba. Be blessed

Miriam Amen

W3/D4 Bonus core circuit - HB

Intense! But such a fulfilling moment when your done!

Vanessa P

Alyne Sepko

I had to do cardio today so i find it in 8 weeks

W3/D5 Cardio

I binged this weekend and i felt bad but a fail doesn’t mean it’s the end so i keep going.  I pushed myself to my 5 rounds . Thanks for your program again. 
God bless your day.

W4/D1- HB

W4/D1 Bonus core circuit - HB

W4/D2 - HB

I m in first day period I couldn’t do it properly 🥺

W4/D2 Bonus core circuit - HB

Fire fire fire seriously you’re such a vibe and inspiration!!!

W4/D3 -HB

W4/D3  Bonus core circuit - HB

Nailed it. It’s the easiest circuit for me though. Yes i sweat but to me it still easier.

(Idk why my workout of yesterday was not marked complete i did it . Maybe i quit without swiping to complete... but yesterday i was exhausted i did only 3 rounds.)

Thank you Ruba have a nice day

W4/D4 - HB

I like it thank you Ruba 🥵🥵🥵😍😍😍

W4/D4 Bonus core circuit - HB

The only thing that was hard for me was to figure out how to complete a circuit. At the end I figure it out though. It was a good workout I enjoyed it.

Ashley

W4/D5 Cardio

Absolutely amazing 🔥🏋🏽‍♂️🦾❤️

Daphne

W5/D1 - HB

W5/D1 Bonus core circuit - 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 💐

W5/D2- HB

My body is too tired I don’t know why but my period just finished but its two weeks that my body is tired and not 100 percent with me to do workout but I do my best.Thanks Ruba

W5/D2 Bonus core circuit - HB

Excellent workout
I did 3 rounds i can’t do more this week🥵🥵😩😩😱😭😖😅 i pushed myself in the third. Very hard especially burpees.... that thing is my struggles just like push ups. I might be too heavy lol
Have a beautiful day Ruba

W5/D3 - HB

W5/D3 Bonus core circuit - HB

Yeah ! 5 rounds completed ✅ ! Easier than the 3 previous circuits but still sweating and feeling my muscles burning 🔥 
Thanks Ruba be blessed 🙌🏽😘

Hi Ruba and team! One exercise is missing from this day, the reverse lunge and lateral twist. There are only 4 exercises in the main circuit! The PDF home base 8 week guide includes this exercise (total of 5). I was wondering if this could be updated? Thanks for all your hard work!

Celine Reyes

W5/D4 - HB

Tips on modifications for beginners would be much appreciated 😊

W5/D4 bonus core circuit -HB

Workout outline doesn't match the video workout, but it was great either way!

Brenda

Hiit was very hardcore ! I did 30 sec rest instead of 15 sec i couldn’t find my breath . I hate cardio anyway. I am going to do abs now 
Have a good day

Hi again Ruba and team! The first exercise (buttkickers) doesn’t match up with the first exercise video (jump lunges). Thanks so much for the great program!

W5/D5 Cardio -HB

Exhausted after 3 rounds. Still proud bc i had a tough weekend, and this morning waking up i was already feeling fatigue. Anyway .. thanks Ruba 
Have a beautiful day

W6/D1 - HB

W6/D1 Bonus core circuit - HB

Burning like hell 🔥🔥🔥🔥🔥🔥

3 rounds🥵🥵🥵🥵🔥🥳
Is it normal that i still not able to go down as much as you on burpees?

W7/D1 - HB

Community

More workouts from Ruba Ali