Name: Playbook - Shaina Fata - Abs + Upper 💪🏾🔥
Uploaded: 2024-02-29T22:27:13.927Z
Duration: 40 min
Description: Abs + Upper 💪🏾🔥

MaryEllen Bowman

Caitlyn

A challenging and fun upper body + core workout 🔥. This one will challenge your balance and mobility along while working the arms and abs!

EQUIPMENT

• dumbbells (1 set of medium and 1 set of lighter will work)
• kettlebells (2 OR yoga blocks will work OR something equivalent - **see the 2nd exercise**)

Good luck!! Go crush it 😝

Pull on your forearm and push the hip out to the side.

Side Bend Swings

• start standing with feet hip width

• make a big circle forward with your arms, extending the fingers wide

• reverse the action and circle back

• keep repeating this back and forth pattern until reps are completed

Arm Circles

• Start in a plank with your hands shoulder distance apart.

• Press your shoulders up and wrap your tailbone back, engaging the core.

• Lift the hips up and back into a downward facing dog position.

• Tighten your core to slowly roll back forward into a plank.

Downdog to Plank

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

Push-Ups

Warm-Up

• sit on your mat with your legs in front of you - they should be slightly bent at the knees but your heels should be the only part of your foot touching the floor

• bring your dumbbells up to your shoulders

• engage your core TIGHTLY

• press one dumbbell up and over your head without letting your shoulders fall back

• your core is the most important part of this exercise! Keep it engaged to protect your spine

Seated Alternating DB Presses

DO THESE TO FAILURE 

• start with 2 kettlebells, yoga blocks, or equivalent about shoulder width apart

• get into a plank with one hand on each weight

• do a push-up, keeping your core engaged

• hop, step, or slide your feet forward and between the dumbbells, coming in to an L-Sit

• press firmly down to draw the shoulders down and away from your ears

KB Push-Up to L-Sit

• lay down on the ground with legs out straight and feet together

• bring a dumbbell in each hand and bring your arms to 90 degree angles 

• face your palms away from your face so that your elbows come in line with your shoulders

• start to press the dumbbells up straight over your chest while simultaneously lifting your legs up to tap the dumbbells

• slowly lower everything back down and repeat

DB Chest Press Leg Lift

DO 8 PER SIDE

• start in a side plank, holding a dumbbell on the ground in front of you with the top hand

• hold your core TIGHT

• pull the dumbbell up and over your shoulder, being careful not to bring it behind your chest

• lower down and “thread” the dumbbell slightly underneath your rib cage

• pull back up and repeat

Side Plank DB Threading

• hold a dumbbell in each hand and bend halfway over, slightly bending the knees and pushing the hips back

• keep your core TIGHT

• draw the dumbbells out to your sides, keeping your chest low and core tight

• bring the dumbbells back through center and stand up, bringing the dumbbells back along your sides

DB Deadlift Variation to Reverse Fly

• start standing with a dumbbell in between your hands

• bring the dumbbell up to chest height

• start to rotate your hands one on top of the other, keeping the dumbbell firmly in between your hands

Parallel Hold DB Twists

Abs + Upper Circuit

Abs + Upper 💪🏾🔥

Erica

Wow I love this format— this is one of my favorite workouts of yours! Love having the cooldown at the end too.

Kate

It was awesome!  A much better workout than actually going to the gym.  I tend to take longer breaks, although I do lift heavier at the gym.  I actually sweat, which I really don’t do.

Stephanie

Upper + Abs 💪🏾 | Follow-Along

Great workout! That dead bug move was fire!

Andrea C

It would be nice to have some indications about the details of the movement, what things are important to keep in mind while doing the excersices

Valesca

Nicolle

Upper + Abs 💪🏾🔥 | DB Circuits

Minerva

Dari

Amazing functional standing core integrated into this upper body day! LOVE this one!

Arms + Abs 💪🏾 | DB Circuits

Danielle

Kelly

Upper + Abs 💪🏾 | DB + Bodyweight

Angela

Jamie

Victoria

Lower + Abs 🔥 | 5 Exercises

Great workout! I'm going to feel that one tomorrow

Bente

Fanny

Legs + Abs BUILD 🔥

Kimberly

Sarah

oliana

Legs + Abs BUILDER 🥵

This is my day 1 on the app and I loved how this workout challenged my core & upper body! Can’t wait to see how the rest of the workouts feel!

Shruti

Good. Worked up a nice sweat. Have a great day!

Jennifer

I may or may not have swore at you a lot during this - like I was being forced to workout 😂 I absolutely love this.  Keep kicking my ass, Shaina!!

Upper + Core | DB Circuits

Janita

Nova

Legs + Abs | DB Circuit

Ivis

Everything is started to flow, not out of breath. Nice workout!!

Upper + Core | DB Circuit

Andria

Nancy

Lower Body + Abs | Circuit Workout

Upper Body + Core PUMP | Circuit Workout

Such a fun format! Loved the 4_3_2 style!

ALICIA

Jenna

Upper Body + Core PUMP | DB Circuit | Follow-Along

Such a good workout! Thank you so much!!!! Wow just fun and sweaty and everything I needed 🤩

Valerie

Lissette

Upper Body + Core | No repeats! | Follow-Along

It was tough but not impossible. Thanks for that. I feel strong after that for sure!!!

Chioma

Khin

Upper Body + Core | Follow-Along

I’ve been following along with your insta workouts for about a year now and beyond happy to now have your app too! So great I want to do all the workouts now 🤣❤️

Rachael

Legs + Abs Crusher | Follow-Along

Tom Eroshevich

Alecs

Arm + Abs PUMP | Fully-Guided

Jessi

Dianne

Arms + Abs SCULP | Fully-Guided

ania

Loved these fully guided sessions.  Thanks Shaina!

Veda Naidoo

Legs + Abs | DB Circuits | Fully-Guided

Arms + Abs | Combo Circuit

Brooke

Wesleah

Too much wrist pressure for me on this one!

Sara

Arms + Abs TONE-UP | Fully-Guided

Bobbi Munsen

My favorite 💪🏽 loving these no repeats for the days I'm in my head too much plus its one hell of a workout

Courtney

Arms + Abs | No Repeats! | Full-Guided

So fun and fast! Omg! When it was over I was like wait what?! How did I already finish that! Amazing!

Issa

Legs + Abs | No Repeats!

Jessica

Nadia

Arms + Shoulders 🔥 | Circuit

Omg that was painful... 🥹🔥.. Nice way to start the day 🙏

Cynthiya

Great full body just whish music was a little more upbeat 😅 but I love ya

Christina

Arms + Abs | DB Circuits

Ashli

Legs + Abs | DB Circuits

Upper Body + Core | DB Circuits

Aïssatou

So great— effective and loved the stretches at the end too

This is my favourite core + upper body workout so far! It’s the perfect combo of challenging and fun. 💪🏽⭐️

Carolina Herbst

Arms + Abs | Circuit

I love it when a low impact weights workout makes my legs start dripping sweat 💪🏼 🙌🏼

Great workout and I loved the timed cool-down at the end! Thank you! 🙏

Awesome!!!! Loved the sequence 👏🙌🏻

Charissa rivas

Legs + Abs | DB Intervals

This one really kicked my butt...especially the 2nd half! Challenging workout! 🏋️‍♀️💪🏼

Legs + Abs | Circuit

Great! I have a wrist injury so I’m glad to find upper body exercises where I can modify and this worked great!

Upper Body + Core | Circuit

Christy

Killer workout! 💪🏽 Excellent cues too. It’s good to be reminded about posture when you’re really focused on just the arms. 😅

Upper Body + Core | DB Circuit

Something I love about ALL of your workouts is you mention posture and tucking chin etc. None of my other at home workouts did this, so good to know and be reminded! Thank you 💪🏼

Evalena

Upper Body + Core | Fully-Guided

Legs + Abs | Wrist-Free!

Lindsay

Great workout! My arms are burning! 🔥 Thank you! 🙏

Happy Friday! I just finished upper body and core and now onto the mindfully fit challenge! 💪🏼

Jessica Fata

Upper Body + Core | Timed

Loved this! Especially since my arms are sore from my last workout! 😆😅

Christina Tafolla

Legs + Abs | Fully-Guided

It was so good! I didn’t think I could finish it…But I did!! 😅

Legs + Abs | Full-Guided

I feel strong after a “Shaina” workout. Love to sweat!

Wow, I'm definitely going to be sore tomorrow. LOVED it!

Consuelo

Incredible mix of well rounded moves as always! Thanks Shaina!

That was intense! Wow! Hard and sweaty! Love it!

This was fantastic!! Perfect way to start the day. The format of these workouts are my favorite - love the videos of the individual sets.

Allyse

Abs + Booty Burn 🔥

Abs + Upper Body

Emilie

I was sweating! I think I need heavier weights. Maybe for workouts with no music you can state that in the description. 😃👍

Abs + Upper 💪🏾🔥

Community

More workouts from Shaina Fata