Name: Playbook - Shaina Fata - W3/D3 Upper Body + Core
Uploaded: 2024-02-25T20:28:46.059Z
Duration: 30 min
Description: W3/D3 Upper Body + Core

My 9 year old did it with me today, and he wants to finish the program with me now!

Shannon

Michelle

You are heaven sent! Lost 9lbs in one month — not much, but progress! Thank you!

Janelle

Great workout! I have to modify most things but I can feel myself already getting stronger 🔥

Angelique

Yesterday’s leg day got me! Thank you for all the encouragement! Much needed.

Kristin

Elle

I almost quit...but I finished it! Great workout💯

Alex

Rachel

Marni

Valeria Aceves

Tom Eroshevich

Ellie

Taryn

Went hard this one doing my best to not take breaks unless really needed. Pushed so hard I almost threw up, thank you for today’s burn!

Veronica

Burnout 🔥 phew! My goodness that was a killer workout at the end.

Kelly

Best workouts I have ever done! Thank you Shaina for all your hard work!!

Dianne

EQUIPMENT NEEDED
• Dumbbells 
• Plyo Box or Alternative

Workout Details (40 sec work, 20 sec rest, 3 rounds):
1. Hammer DB Curl to OH Press
2. Cross Body Climbers
3. DB Row to Fly
4. DB Good Morning
5. Box Tricep Dips
6. Scissor Slices
• Break
(30 sec work, 10 seconds rest, 4 rounds)
7. Push-Ups
8. Flutter Kicks

W3/D3 Upper Body + Core

Stacy

Looking forward to start this journey with you and get fit!

Tina Lisset 

W1/D1 Introduction - Watch before starting!

Raquel

Lisa

I've been following on IG for some time, and I'm finally ready to commit to myself. That was an awesome first step to getting my body back in shape!

W1/D1 Lower Body

W1/D1 Modifications Overview

Loved this tempo, especially after lower body day! The rows were my fave.

Uhuru

So. Many. Push ups.
I feel energized and ready for the day!

W1/D2 Upper Body

Nice and light after the first two days. Feeling ready for tomorrow

Great … felt the burn build in round two but some how pushed through😵‍💫🥵

Didn’t realize how out of shape I was until day 2 and 3!! Definitely feeling the burn. Can’t wait for more!

Taylor

W1/D3 Ab Workout

Thea Sanchez

W1/D4 Full Body

Lissette

Arael

W1/D5 Mobility Training

Amazing workout! Greatest way to start the weekend, covered in sweat and feeling strong!

Very good … love the sneaky slow burn❤️‍🔥

Breathless!!! Loved it.  Thank you, Shaina♡

Dari

W1/D6 Lower Body

Perfect Sunday workout. And the stretch afterwards felt amazing! Week 1 done! Woot woot!

Box dips were tough … great arm work🥵

Just finished my 1st week loving the bootcamp

W1/D7 Upper Body

Melanie

W2/D1 Core Crusher

Took a week off but this full body was a great way to start back up!

I can't breathe day 9 full body was no joke

W2/D2 Full Body

Some of those were really tricky, felt good!

W2/D3 Mobility Training

My legs won't be happy with you tomorrow! Awesome workout!

Amy Sherman

W2/D4 Lower Body

Oh my push up… No repeats are my favorite!

W2/D5 Upper Body - No repeats!

Quick, affective and Done with Abs for the day

Shameetu

W2/D6 Ab Workout

Short but sweaty! Exactly what I needed today

Terry

Quick workout but it was awesome 🔥.  Loved this one.  It’s a keeper!

W2/D7 Full Body

The mobility days feel amazing. I wish they were longer!

W3/D1 Mobility Training

😮‍💨😮‍💨 That’s was 🔥🔥

W3/D2 Leg Day

Great quick ab workout!  Loved the variation of exercises!

W3/D4 Core Workout

W3/D5 Full Body

W3/D6 Stretching + Mobility

I am getting so strong with this boot camp 💪🏾 thank you so much!

Kalani

W3/D7 Lower Body

I might have said a few choice words during that one 🔥 but it’s oh SO good!!!

Low energy and so sore from leg day two days ago, BUT I did it. 💪😎

W4/D1 Arms + Abs

Holy Holy was this core cardio spicy 🔥🔥🔥

Quick but tough.  Definitely got my heart rate up!

W4/D2 Cardio + Core

Love hate relationship with those box jump burpees

W4/D3 Full Body

Love the mobility flows. Warms my body but doesn’t over do it

W4/D4 Mobility Training

Wow last leg day of bootcamp and I'm dripping sooo good

Awesome workout!  Will do this one again!

W4/D5 Legs + Abs

W4/D6 Arms + Abs

Great quick core workout.  My core was on 🔥
Boot camp was awesome!  Will do this again.

Last day… done and dusted!! 😮‍💨
This is exactly what my body needed these past 4 weeks. Such an amazing program.

W3/D3 Upper Body + Core

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