Name: Playbook - Shaina Fata - Arms + Abs | BUILD 💪🏾
Uploaded: 2024-05-08T00:27:48.229Z
Duration: 40 min
Description: Arms + Abs | BUILD 💪🏾

Samantha

Sophia

One of my personal favorite workouts as of late! This is a great mix of bodyweight and dumbbell exercises for a fun and challenging workout 🥵💪🏾.

Finish all rounds in each superset before moving to the next! Each exercise in the superset should be done once through per round.

I suggest increases weights per round (as much as possible to without going overboard) as the repetitions decrease! 

EQUIPMENT 
• Dumbbells - I’m using 35-lb, 30-lb, & 20-lb dumbbells along with a 40-lb kettlebell
• pull-up bar - you can also just do leg raises from your back on the ground
• parallel bars for dips - you can also just do Tricep dips from a box or side of the couch
• elevated surface - I’m using a yoga block but anything 2-4 inches high that your hand fits on will be fine

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

Side Bend Swings

• Bring feet hip width.

• Try not to rock the hips and you walk out to a plank.

Plank Walk-Outs

• Press palms firmly down and keep your core tight, lifting the chest up.

Downdog to Updog

• start in a plank with shoulders pushing up and core engaged

• slowly lower down, hugging your elbows as close to your body as comfortable 

• when you reach the floor, keep your hands where they are

• lift your chest up and squeeze your shoulders back, lifting the hands a few inches off the floor

• press back up to a plank and repeat

Cobra Push-Ups

• Bring hands behind you with fingers facing towards your body. Feet should be hip width.

• Press firmly down in to the palms and squeeze shoulders back in to a reverse table.

Reverse Table Lifts

Warm-Up

• start laying down on a bench or the floor

• hold a dumbbell in each hand with your palms facing each other and elbows close to your sides

• press the dumbbells straight up over your chest

• use a controlled motion to slowly lower back down

Neutral Grip Press

• hold a dumbbell in each hand

• raise your hands straight out to the sides, keeping the elbows slightly bent

• only bring hands to shoulder height!

Lateral Raises

Superset 1

• MODIFICATION: do on your back instead & crunch both knees in at a time & twisting to the side (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Revolved Crunches

• start with a dumbbell in each hand, curled up to the chest, palms facing inward

• in one fluid motion, rotate the dumbbells out to the sides and press up, palms facing outward

• slowly reverse the action, bringing the dumbbells back to your chest

Arnold Presses

Superset 2

• DO 10 PER SIDE

• Start with a dumbbell or kettlebell in one hand and along your side.

• Bend off to the side, keeping your chest up and trying not to hinge or dump the chest forward.

• Use your obliques (side abs) to pull yourself up back to standing.

Side Bends

ALTERNATIVE - Tricep Dips on a box (do 10-20 reps instead)

• start with a hand on each bar

• cross your ankles and slightly lean your chest forward

• KEEP YOUR CORE ENGAGED

• dip down, hugging elbows in and keeping the chest leaning slightly forward

• press into the hands to push back up and extend the arms

Parallel Bar Dips

Superset 3

DO SAME REPS PER SIDE

• start in a plank with one hand on the block and the other on the ground

• lower down, letting the elbows bow slightly out

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

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

Uneven Push-Ups

Arms + Abs | BUILD 💪🏾

MaryEllen Bowman

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

Abby

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Sandra

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Lizeth

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Lisa

Good upper body burn, quick but to the point!

Caitlyn

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Jessica

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

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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!

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Gina

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

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Mhm yep love a yummy Shaina workout 💪🏼

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Whew, brought this workout outside 🥵 loved it!

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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

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

Arms + Abs | BUILD 💪🏾

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