Tanya

Tharsinhi

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 !!

Maud

Christine

This was a great HITT WORKOUT!!! love love love it!

Chantal

Lizzy

I just want to lie on the floor. I'm exhausted!!!

Brittney

Kathy

FULL BODY CHALLENGE (Dumbbells Only)    	
1 Circuit - 6 Exercises - 20-50 mins 	
Equipment - Dumbbells, Yoga Mat 	
	
CIRCUIT: Complete exercises back to back with minimal rest.  Rest 1-2 minutes after every exercise is completed. Repeat 3 rounds. 	
	
- Half burpee to curl 12 reps
- Alternating plank renegade 12 reps ( 6 reps per side)
- Deadlift to squat  12 reps
- Reverse lunge to press 12 reps (6 reps per side)
- Side shuffle squat 12 reps (6 reps per side)

CIRCUIT: Complete exercises back to back with minimal rest.  Rest 1-2 minutes after every exercise is completed. Repeat 3 rounds. 	
	
Half Burpee to Curl	12 reps
Alternating Plank Rengade 	12 reps ( 6 reps per side)
Deadlift to Squat 	12 reps
Reverse Lunge to Press	12 reps (6 reps per side)
Side Shuffle Squat 	12 reps (6 reps per side)

-Start in pushup position with your hands on dumbbells in a neutral position (palms facing each other).
-Perform push-up andas you reach the top of push-up pop your feet forwards towards your hands.
-Stand up into bottom of squat position and curl the dumbbells to your shoulders.
-Reverse movement back to the ground and repeat.

Half Burpee to Curl

-Start in a plank position with your hands on dumbbells that are in a neutral position (palms facing each other).
-Your feet should be at least shoulder width apart for stability.
-Row one dumbbell to your side keeping your arms close to your body throughout the movement.

Alternating Plank Renegade   ( 6 per side )

-Stand with feet shoulder width apart while holding dumbbells at arms length in front of your body.
-Hinge at the waist with a slight bend in your knees bringing the dumbbells over your feet (stretching hamstrings).
-Reverse hinge until standing at full extension as you bring dumbbells to your shoulders.
-Perform full squat then return to starting position.

Deadlift to Squat

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders.
-Step back into a reverse lunge then stand out of lunge.
-As you reach the top of the lunge press the dumbbells overhead to full extension. 
-Repeat

Reverse lunge to press   ( 6 per side )

-Stand with feet outside shoulder width apart.
-Shuffle outer foot towards the other and immediately shuffle that foot away in a side shuffle motion.

Side Shuffle Squat   ( 6 per side )

Full body challenge

Week 6 challenge  ( Full body )

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.

Kiara

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.

Vanessa Hewitt

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

Nicole

Teresa

Week 4 challenge  ( Glute burn )

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

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

Week 6 challenge ( Full body )

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