Discover How Good It Feels To Thrive With Your First Ruba Ali Workout
Grab a set of dumbbells and a mat and get ready to Sweat with Ruba Ali before her new program arrives in January.
December 18, 2025 - Updated December 18, 2025
Since we first announced Ruba Ali as Sweat’s newest trainer, the Sweat Community has been patiently waiting for her program Thrive with Ruba Ali to drop in the app. And although you won't be able to get your hands on the full program until 6 January 2025, we thought it was about time we gave you all a sneak preview of what's to come.
Thrive features six weeks of 20-40 minute functional strength training workouts that are perfect for training in the gym or the comfort of your own home. Just grab a bench, step, dumbbells, skipping rope and a resistance band and you’re good to go.
Ruba’s training style is all about helping you Thrive in body and mind, and alongside your weekly lineup of workouts, she also encourages you to carve out time for self-care rituals that elevate your energy, whether that be meditation, walks in nature, journaling, prayer, community connection or whatever resonates with you, your lifestyle and your wellbeing journey.
Ready to discover just how good it feels to Thrive? We’ve got you with this Full-Body Functional session. If you're already a Sweat member, you can find this workout by searching "Ruba Ali" in the On Demand section of the Sweat app. All you need is a set of dumbbells and a mat, and about 20 minutes. Let’s go!
Activation Set
2 Exercises / 3 Laps
Downward Dog to Knee Tuck
30 SECS
High Knees
30 SECS
Rest
30 seconds
Circuit
5 Exercises / 3 Laps
Romanian Deadlift & Row
40 SECS
Crab Abs
40 SECS
Squat Jack Press
40 SECS
Sit-Up & Press
40 SECS
Half Burpee
40 SECS
Rest
60 seconds
Finisher Triset
3 Exercises / 3 Laps
Push Up to Superman
30 SECS
V-Up & Press
30 SECS
Plank Leg Lifts
30 SECS
Rest
30 seconds
Feel-good fitness starts here
Thrive with Ruba Ali will be available exclusively in the Sweat app from 6 January 2025. Move your body. Shift your energy. And consider this your moment to rewrite your fitness story.
We can't wait to hear what you think so don't forget to join in the conversation on the Sweat Forum.
A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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