Name: Playbook - Ruba Ali - Week 4 challenge ( Glute burn )
Uploaded: 2021-01-18T11:47:22.848Z
Duration: 30 min
Description: Week 4 challenge ( Glute burn )

Tharsinhi

Nicole

Teresa

My ass looks so nice after this workout 🤣💯

Vanessa Hewitt

Kiara

Nothing like a good booty burn on a Friday morning! 🔥🍑

Rose

Lizzy

Brittney

Randy

Wow. I have never been able to use my 60lb and 80lb resistance bands before today! While I don’t notice a huge visual difference in my body, Im finally feeling a breakthrough in my strength. I’m so excited! 😊

Victoria

Kacey

GLUTE BURN CHALLENGE		
3 Circuits - 6 Exercises - 20-30 Mins		
Equipment- Bench, Dumbbells, Resistance Band, Yoga Mat		
Ankle Weights		
		
Superset 1		
2 Exercises - 3 Sets	
Rest 30 secs after each set	
- Straight leg kick backs 40 reps (20 Per side)
- Glute bridge  20 Reps 
		
Superset 2		
2 Exercises - 3 Sets	
Rest 30 secs after each set
- Crab walks 40 reps (20 Per Side)
- Glute kickback 20 Reps (10 Per Side)
		
Superset 3		
2 Exercises - 3 Sets
Rest 30 secs after each set	
- Sets lateral walk 1 minute (30 sets per side)
- Jump Squat 30 secs

Superset 1		
2 Exercises - 3 Sets	Straight Leg Kick Backs	40 Reps(20 Per side)
Rest 30 secs after each set	Glute Bridge 	20 Reps 
		
Superset 2		
2 Exercises - 3 Sets	Crab Walk	40 Reps (20 Per Side)
Rest 30 secs after each set	Glute Kickback	20 Reps (10 Per Side)
		
Superset 3		
2 Exercises - 3 Sets	Lateral Walk	1 minutes (30 secs per side)
Rest 30 secs after each set	Jump Squat 	30 secs

-Start on your knees and elbows with legs bent at 90 degrees.
-Straighten one leg to extension leaving your toes on the ground.
-SElevate the leg that is straight towards the ceiling as high as you can activating your glute muscle.
-Return toes to the ground and repeat.

Straight Leg KickBacks  ( 20 per side )

- Start by lying on your back with your knees bent and feet firm on the floor. Place your feet hip-width apart and your spine in a neutral position. Place a band just above your knees and ensure that your knees do not cave in. 

- Place a dumbbell across your hip bones(you can use a towel or cushion under the dumbbell for more comfort). Place your hands on top of the dumbbell to keep it in place. This is your starting position. 

- Inhale. Exhale and engage your core. Press your heels and activate your glutes to raise your lower body off the floor. Squeeze your glutes at the top.Slowly lower your hips to the starting position.

Glute Bridge

- Place a resistance band around your ankles or just above your knees and position your feet hip-width apart. Bend your knees until your upper legs are parallel with the floor. Ensure that your spine is in a neutral position and your knees remain in line with your toes. This is your starting position.

- Inhale. Exhale. Slightly scoop your lower back to engage your pelvic floor and glutes. While maintaining your squat position, keep your right foot on the floor and steph your left foot to the side so your feet are further than shoulder width apart. Ensure that your knees do not cave in and maintain a proud chest at all times.

- Inhale and step your left foot a little closer to your right (keeping tension in the band). Exhale and step with your right foot again. Complete half the remaining time on the right foot before completing the remaining time on the left foot.

Crab Walk   ( 20 per side )

-Begin on hands and knees with a band around your legs above the knee.
-Kick one leg back to full extension while lifting it towards the ceiling.
-Return your leg to start position and repeat.

Glute Kickback Banded   ( 10 per side )

-Stand with feet shoulder width apart with a band around your legs just above your knees.
-Lower your body down into a half squat position and step wide to the side (laterally)
-Step your other foot in towards the other and continue squat stepping laterally.

Lateral walk banded   ( :30 sec per side )

-Stand with feet shoulder width apart.
-Lower your body into the bottom position of a squat.
-Jump up out of a squat and land softly.
-Repeat

Jump squat

Glute burn challenge

Week 4 challenge  ( Glute burn )

Alexandra

Great workout to start my week!! 🔥❤️

Molly P

W1/D1

Haven’t pushed myself this hard in a long time.

Beckie

Alyssa M

Denise

W1/D2

Loved the upper body workout. Have me flexing in front of the mirror already! Lol

Millie

Charlotte

Raquel

W1/D3

Love the workout!  I just didn't see where it said how many of each workout to do.  I ended up doing 10 reps each.

Patty

Always a great workout … feeling stronger each day

Zuly

W1/D4

Did 25 min and now on to HITT! Probably my new favorite kind of workout!

Joanna

Femida

W1/D5

Karee

W1/D6

Lina

Dana alshuaib

Week 1 Challenge ( Glute burn )

W2/D1

Supersetting with barbell hip thrusts is a pain to set up and take up space with

Kaela

W2/D2

Kaye

W2/D3

Rodelina

W2/D4

Behnaz

W2/D5

Hi! I really liked the exercises, but I felt super tight in my shoulders and chest after this week’s workouts, maybe you could include some upper body stretches as well 🙈

Julia

I was sick on Sunday I start a day late so I did this short recovery today.thsnks Ruba

Saji

W2/D6

Heba

Week 2 challenge   ( Core burner )

Holy s***t! Burned over 700 calories! What made it hard was the # of rounds. I felt like giving up on round 3 but I pushed through so hard and added a small stool for reverse deficits and added a bench 🔥

W3/D1

Fidelma Maunsell

W3/D2

Bayan

I'm starting over once again I'm just getting back from a foot injury and surgery.  I can only do upper body and core for now. Today's workout had me sweating thank you, I needed this and I definitely missed it.

Roxy Cerna

W3/D3

Abigail Sanchez

W3/D4

Claire

W3/D5

Loved it! All the soreness in my muscles are gone.

Christine

W3/D6

Maribel

Week 3 challenge  ( Full body )

W4/D1

Only did half way…. 4 rounds had me dead ass F***

W4/D2

Love!!! I’m stoked at how I’m getting better and better at push-ups.

Starting to see the progress in my strength !

W4/D3

Awesome I love how challenging these workouts are, I have noticed increase in strength within the first two weeks ... thank you Ruba you’re the beast😍

Hanan

Too easy to do at home, this could be great at the gym with heavier weights

Rossella

W4/D4

W4/D5

I got period today I couldn’t do the upper body today.do you do ur workout on your first period day,?i have sever pain usually in my first day

W4/D6

Insane insane workout !!! Holy shittttttt

Super challenging it broke my sweat and turned it into a river

Jesseca

W5/D1

Arch

W5/D2

Carla

W5/D3

Such killer workouts !! I hope you’re able to produce a gym based guide or section . I’m ready to lift to more and incorporate more equipment . I love your workouts . Thank you !!

Morgan

Kimberley

W5/D4

I have to work on my cardio.. But good workout 💪🏿

W5/D5

I feel old.. I hope the stretching and foam rolling gets better for me

W5/D6

It was great my core was burning 💪🏾

Keimani

Week 5 challenge  ( Core burner)

Elvira

It was great! I’ve never felt this good about myself 🙏🏼 you are a legend Ruba. Thank you so much

Zainab

W6/D1

So great!! I finally have heavier weights at home so I was able to make it more challenging and I loved it 💪🏼😎

W6/D2

Wish we could do more biceps and push-ups

Maud

W6/D3

Starting to get the hang of it again. 
8 months without working out for medical reason is not easy. 
But I’m back and confident 🦾.
I’ll take it little by little, one step at a time 🏋🏽‍♀️🏋🏾🦾🦾🇲🇽

Not the most adjustable to a home setting but was still ok!

W6/D4

Took the dog 🐕along for this workout. Such a beautiful Saturday morning walk/jog

W6/D5

W6/D6

Tanya

Short but super efficient 🥵 thanks so much for this program i know i am much stronger now 💪🏼 and i am really willing to keep pushing forward !!

Week 4 challenge ( Glute burn )

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