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Shaina FataShaina Fata
/BOOTCAMP

BOOTCAMP

Gain Muscle with Shaina Fata

A 4-Week, 28-Day Full Body Program that will challenge you to move your body in some way every single day! You only need a set of dumbbells and a plyo box or something similar for this one!! This program will strengthen, str... more

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Sessions (30)

Week 1 • Day 1
4.97/5
3
5 min
Week 1 • Day 1
4.92/5
3
30 min
Week 1 • Day 1
5/5
1
5 min
Week 1 • Day 2
4.91/5
3
30 min
Week 1 • Day 3
4.98/5
3
15 min
+25 sessions more

Frequently Asked Questions

How is the program structured?
This program is a full body program that is 7 days a week for 4 weeks/30 days. WARM-UPS & COOL-DOWNS included in all workouts except ab days and mobility training. Although the workout order of your week will differ, this is a general outline for each week: Day 1 | Lower Body Day 2 | Upper Body Day 3 | Ab Workout Day 4 | Full Body Day 5 | Mobility Training Day 6 | Lower Body Day 7 | Upper Body (next day would be Ab Workout and so on) Each workout will be around 30 minutes or less and in interval-style. Interval time will vary depending on the workout 😊.
What is the skill-level of this program?
This program is designed to be ALL LEVELS. Recommended body capabilities: • Being able to do jump squats is recommended, but you can also modify to fit your body needs!! • Able to do planks (be on your wrists) Modifications are offered and WELCOMED throughout this program! If something is too much for you, please reach out and I would be happy to help you out 😊.
What equipment do I need for this program?
DUMBBELLS - I recommend 2 sets (one lighter and one heavier) ELEVATED SURFACE - plyometric box or something similar (I use my yeti cooler for the entire program) Please choose a dumbbell weight that fits your fitness level! I use a set of 15, 20, and 25-lb dumbbells, for reference. And those get heavy for me on some of the days! Here are some of my suggestions: Beginner [5-lbs to 10-lbs] Intermediate [10-lbs to 20-lbs] Advanced [20-lbs to 30-lbs] Please do not try to use a weight that you are not ready for. This can lead to serious injuries! If you are unsure, my suggestion is to go and try out a few different weights so you know what you can handle. I do not recommend anyone to do this program if you have elbow, severe wrist, or severe knee problems.

Frequently Asked Questions

How is the program structured?
This program is a full body program that is 7 days a week for 4 weeks/30 days. WARM-UPS & COOL-DOWNS included in all workouts except ab days and mobility training. Although the workout order of your week will differ, this is a general outline for each week: Day 1 | Lower Body Day 2 | Upper Body Day 3 | Ab Workout Day 4 | Full Body Day 5 | Mobility Training Day 6 | Lower Body Day 7 | Upper Body (next day would be Ab Workout and so on) Each workout will be around 30 minutes or less and in interval-style. Interval time will vary depending on the workout 😊.
What is the skill-level of this program?
This program is designed to be ALL LEVELS. Recommended body capabilities: • Being able to do jump squats is recommended, but you can also modify to fit your body needs!! • Able to do planks (be on your wrists) Modifications are offered and WELCOMED throughout this program! If something is too much for you, please reach out and I would be happy to help you out 😊.
What equipment do I need for this program?
DUMBBELLS - I recommend 2 sets (one lighter and one heavier) ELEVATED SURFACE - plyometric box or something similar (I use my yeti cooler for the entire program) Please choose a dumbbell weight that fits your fitness level! I use a set of 15, 20, and 25-lb dumbbells, for reference. And those get heavy for me on some of the days! Here are some of my suggestions: Beginner [5-lbs to 10-lbs] Intermediate [10-lbs to 20-lbs] Advanced [20-lbs to 30-lbs] Please do not try to use a weight that you are not ready for. This can lead to serious injuries! If you are unsure, my suggestion is to go and try out a few different weights so you know what you can handle. I do not recommend anyone to do this program if you have elbow, severe wrist, or severe knee problems.
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Comments

S
Stacy 15h ago
Great … felt the burn build in round two but some how pushed through😵‍💫🥵
V
Valeria 1d ago
It’s was very challenging! But it was great
S
Stacy 2d ago
Great! Loving this so far🥵
L
Lissette 5d ago
Mobility days are my favorite
A
Arael 5d ago
So good! Loved doing this one outside
S
Stacy 6d ago
That was such a perfect step up from my last program🎉🥵🎉🥵