Name: Playbook - Ruba Ali - W8/D3 -HB
Uploaded: 2021-01-31T14:09:02.184Z
Duration: 45 min
Description: W8/D3 -HB

My push-ups on burpees still not like yours. I mean i can’t go down i don’t understand bc on my knees i can but once my legs are straight i feel too heavy.
Anyway thanks

Milena

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

Half burpee with bicep curl 
Curtsy lunge to Y press
Alternating bent over row 
Side to side banded squat 
Lunge jump with rotation

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

-Lower into a crouching squat with your hands on the floor.
-Jump or walk your feet into a plank position.
-Do one basic push-up, bending the elbows and then straightening back to plank.
-Jump the feet forward to the hands, and come into a squat. Rather than jumping like you normally would, grab the pair of dumbbells in front of you and do two bicep curls. Put the dumbbells back on the ground and repeat. This counts as one rep.

Half burpees with bicep curl - HB

-Start standing with dumbbells racked in both hands at shoulder height. Step right foot back into a curtsey lunge.
-Stand back up or drive right knee up to a 90-degree angle balancing on left leg while pressing dumbbells overhead. Repeat all reps on one side before moving to the other side.

Curtsy lunge to Y press - HB

-Start standing with feet hip width apart. Hinge forward at hips until back is parallel to floor, holding one dumbbell in each hand.
-Bend right elbow, drawing dumbbell up to right side. Lower back down. Alternate sides.

Alternating bent over row - HB

-Stand with your feet wider than shoulder-width apart, elbows bent, and arms held before chest. Place a resistance band above your knees or ankles.
-On a 2 second count, sit back with hips, until your thighs are parallel to the floor. Hold for 2 seconds. Make sure your knees follow the direction of the toes.
-Stand up, take a small step to the right side and squat again. Return to the initial position and step to the left side and squat again. This is 1 rep. Repeat this motion for 10-12 reps.

** Tip: Breathe in when squatting, breathe out when standing up. While
standing up, feel the contraction in your glutes and quads.

Side to side banded squat - HB

-Start in a lunge position, right foot forward, holding dumbbell or medicine ball in both hands.
-Twist torso and dumbbell over right knee.
-Use heels to drive off floor, jumping and switching legs so left foot is in front and torso and dumbbells are twisted over left knee.
Hold for 2 seconds and then continue alternating for 10-12 reps.

Lunge jump with rotation - HB

Circuit

W8/D3 -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
💋

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! ❤️

W8/D3 -HB

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