Name: Playbook - Ruba Ali - W7/D3 Bonus core circuit
Uploaded: 2021-01-25T15:24:02.787Z
Duration: 45 min
Description: W7/D3 Bonus core circuit

Options and directions for modifications for beginners will be much appreciated. Thanks for sharing such great content!

Tola

Angie

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

Plank jacks
Side plank with reach under 
Spiderman crunch 
Bicycle to reach

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

-Start in a high plank. Hands directly beneath your shoulders. Aim to make a straight line with your body; keep your back straight at all times.
-Jump your feet out and in (like jumping jacks). This is 1 rep.
Complete 12 reps.

**Tip: Keep your core engaged and hips stable to minimize how much your butt bounces up and down.

Plank jacks - HB

-Lie on your side with your bottom elbow on the floor. Raise your hips so that they’re off the ground and your body forms a straight line from your ankles to shoulders. Extend your top arm laterally so that it is perpendicular to the floor.
-On a 2 second count, reach under and past your hips with your top hand, keeping your torso stable. Hold for 2 seconds, then reverse motion back to starting position. Complete 12 reps each side.

TIP: Don’t allow your hips to drop. Maintain a straight line from ankles to shoulders. Squeeze your glutes as you hold the side plank.

Side plank with reach under- HB

-Start in a high plank. Hands directly beneath your shoulders. Aim to make a straight line with your body; keep your back straight at all times.
-Bring your left knee out to the left side and toward your left elbow.
Hold for 2 seconds.
-On a 2 second count slowly bring your left leg back to starting position.
Repeat the same motion on the right side. This is 1 rep.
-Continue, alternating as quickly as you can without sacrificing form.

Spiderman crunch - HB

-Lie flat on the floor with your lower back pressed to the ground or for an extra challenge sit balancing on your glutes.
-Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
-Straighten your right leg out to about a 45-degree angle to the ground
while turning your upper body to the left, bringing your right elbow towards the left knee. Extend your right arm to reach your foot. Make sure your rib cage is moving and not just your elbows.
-Now switch sides and do the same motion on the other side to complete one rep.

Bicycle to reach - HB

Circuit

W7/D3 Bonus core circuit

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! ❤️

Lynette Victoria Ng

W2/D1- HB

Kiran

W2/D1 Bonus core circuit - HB

W2/D2 - HB

Saji

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/D3 Bonus core circuit

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