Name: Playbook - Shaina Fata - 12-Min STRENGTH CARDIO 🥵
Uploaded: 2024-04-24T03:58:07.625Z
Duration: 12 min
Description: 12-Min STRENGTH CARDIO 🥵

Gina

marissa

Wow!!! Definitely this got me and my partner sweaty and strong!

Valerie

Use this one on your lighter days, as a workout burnout, or when you need to just squeeze a quick set in 🔥.

I used a 20-lb set of dumbbells for the entire workout! 

The workout is designed to be 30 seconds of work, 15 seconds of rest, 4 full rounds 💪🏾. I set the work timers for 35 seconds to give you a little extra time to get set up!

20 weeks pregnant here! This would be and intermediate-advanced pregnancy if you are carrying. Make sure to do what you know is right for YOUR body and check with a provider before working out if you do not know if you should or not. 

Good luck and let’s MOVE 😝.

• start with one foot on the elevated surface and the other on the ground 

• lightly jump up and shuffle to the other side so that you land the other foot onto the surface and squat down low

• pick up speed as you shuffle from side to side, remembering to get low in a squat on each side

Uneven Shuffle Squats

• stand with your feet hip width and a dumbbell in each hand

• slightly hinge at the waist, taking the dumbbells back along your sides

• lightly shift the hips forward and swing the dumbbells to curl up to your shoulders

• immediately squat down, pulsing twice at the bottom of the squat

DB Curl to Double Pulse Squat

• with feet wide and a dumbbell in each hand

• hinge at the waist, keeping your back straight and core braced

• lunge off to one side while simultaneously stretching the opposite arm over and bringing it close to your foot

• repeat on the other side, alternating and moving as quickly as you can

Side Lunge Crossover Taps

• Start with a dumbbell parallel on the floor in front of you. 

• Squat around the dumbbell and grab hold of it with one hand.

• Draw the dumbbell up, pushing the hips forward and extending the arm overhead.

• Reverse and squat back down, switching hands on the dumbbell and repeating.

DB Alternating Snatches

12 min cardio

12-Min STRENGTH CARDIO 🥵

I love this one! Going to keep this one on repeat for full body! 💪🏼

Abby

Full Body | 20-Min | No Equipment 🔥

Lizeth

Lower Body PUMP 🍑

Lisa

Good upper body burn, quick but to the point!

Caitlyn

Upper Body | Shoulders Focused 💪🏾

Jessica

MaryEllen Bowman

Oh my lord, this is the perfect workout! Love full body workouts that separate the upper and lower without doing too many compound exercises! Is a favorite for sure!

Barbara

Build & Burn | Full Body 🥵

Might have cursed your name only slightly when I saw the dips but in the end love you even more for them 😘

Clare

A total burner but I love it! Definitely will keep this one on repeat!

Upper + Abs 🔥

Arael

Legs + Glutes 🍑

Yoga for Hips & Splits

First time back in about a year. This workout was perfect for getting back to working out.

Aysha

Leg Day | Glutes - Focused 🔥

Claudia

Legs + Abs | Glutes Focused 🍑

Upper Body PUMP 💪🏾

Amanda

Leg Day 🍑 | 5 exercises 🔥

Mhm yep love a yummy Shaina workout 💪🏼

Upper + Abs | Burner 🔥

Full Body 🌶️| Strength + Cardio

Andrea C

Mary-Martha

Full Body TONE 💪🏾

Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

Upper + Core 💪🏾 | Hybrid Workout

Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

Full Body | DB Circuits 💪🏾

Samantha

Sophia

Arms + Abs | BUILD 💪🏾

Jessi

Couldn’t do all the workouts but I did what I could! This is going to be my leg day for now on until I’m good at every movement

Felicity

Legs + Glutes | Build & Burn 🔥

Dari

Full Body 🔥🥵

Erin

bhavya

Marco

Full Body | Strength + Cardio 🔥

First time diving into any of your programs, and wow, what a sweat! Looking for to the rest of my trial :) thanks!

12-Min STRENGTH CARDIO 🥵

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