Name: Playbook - Ruba Ali - W8/D5 Cardio- HB
Uploaded: 2021-01-31T14:09:27.599Z
Duration: 45 min
Description: W8/D5 Cardio- HB

Great program I took it very easy to wait and but you give me strength always friendship many from Greece 💪🏽🏋️‍♀️🦋🥰🥰

Mady

Cardio LISS (low intensity steady state ) 20-45 min


HIIT circuit : 4 x  30 seconds work on each before 30 seconds rest after each round 

Walk out pushup 
Squat hold
Jumping jacks 
Mountain climbers 
Burpees

Cardio LISS ( low intensity steady state )

HIIT circuit : 4 x 
30 seconds work on each then 30 seconds rest after each round 
Walk out pushup 
Squat hold
Jumping jacks 
Mountain climbers 
Burpees

-Stand with feet shoulder width apart.
-Hinge at the waist placing your hands on the ground in front of your feet.
-Walk your hands away from your body until you are in a plank position.
-Perform a push up 
Reverse the hand walk back towards your feet and stand up.
-Repeat

Walk Out Push Up

-Stand with your feet shoulder-width apart.
-On a 4 second count, lower into a regular squat, then engage your core and jump up explosively.
-When you land, lower your body back into the squat position and
hold for 2 seconds to complete one rep.

Squat jump / hold - HB

-Stand with your feet together and arms at your side.
-In one motion, jump your feet out to the sides and raise your arms
above your head.
-Immediately reverse the motion back to the starting position.

Jumping jacks - HB

-Start in a plank position- your hands should be shoulder-width apart, back straight, abs engaged, and head aligned.
-Pull your right knee into your chest as far as you can.
-Then switch, pulling that knee out and bringing the other knee in.
-Keeping your hips down, run your knees in and out as far and as fast as you can.

Mountain climbers - HB

-Start in a pushup position on the ground. Perform a pushup.
-As you reach the top of the push-up pop your feet towards your hands and stand up into the bottom of a squat.
-Jump into the air then land softly and return to the starting position.

Burpee

Circuit

W8/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! ❤️

W8/D5 Cardio- HB

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