Name: Playbook - Shaina Fata - Arms + Abs | Combo Circuit
Uploaded: 2024-02-29T22:27:13.977Z
Duration: 40 min
Description: Arms + Abs | Combo Circuit

EQUIPMENT
• Plyo Box (or something that can act as one ☺️)
• Dumbbells
• Pull-Up Bar (OPTIONAL: please look at individual exercise descriptions for modifications)

Overhead Stretches

Arm Circles

Plank Walk-Outs

Downdog to Updog

Warm-Up

• Can be modified WITHOUT the box!

• Start with feet on the box and bring yourself to a plank with hands directly under your shoulders.

• Walk you hands back, lifting your hips up. Don’t move the feet!!

• Walk back out to a plank and do 2 push-ups keeping the core tight.

Box Plank Walkout to Double Push-Up

• Start with dumbbells on your shoulders and sink down into a squat.

• Stand up, using the momentum to push the dumbbells overhead.

• Sink the dumbbells back to your shoulders as you sit back into a squat.

DB Push Press

• Place a dumbbell at the top of your mat.

• Bring yourself to a forearm plank, getting far enough away from the dumbbell so that you can extend your arm fully forward and tap it.

• Lift the hips up & sink them back down, stopping at shoulder height.

• Reach forward to tap the dumbbell with both hands, keeping the hips from rocking.

Forearm Plank Hip Lift to DB Taps

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

KB Squat Swing

Arms + Abs | Circuit 1

• Start with your hands on the box and extend the legs out of keep feet flat.

• Bend at the elbows to lower down, keeping your butt close to the box.

• Hug your elbows IN and keep the core tight!  

• Press into the palms to lengthen the arms again.

Bodyweight dips

• CAN BE MODIFIED WITHOUT BOX

• Start with feet on the box and get into a plank with hands under the shoulders.

• Drop one knee down at a time, keeping the core tight! Try to get the knee as close as possible to the floor.

Box Knee Drops

• Do 8-10 per rounds!

• Start with a dumbbell in each hand and palms facing out.

• Raise your dumbbells up and over the head in a rainbow shape.

• Just go as high as possible ☺️

DB Around-the-Worlds

• Can be modified and done on the floor on your back!!

• Hang from a bar and tighten the core.

• Keep knees tightly together as you tuck the up and off to one side.

• Lower with control and repeat to the opposite side.

Hanging Oblique Tucks

Arms + Abs | Circuit 2

Outer Arm Stretch

• Drag the knuckles forward and keep the arms straight.

Clasped Hands Forward Fold

• Can be modified on the floor without the box.

Elevated Shoulder Stretch

Cool-Down

Arms + Abs | Combo Circuit

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!

Caitlyn

Arms + Abs 💪🏾 | DB Circuits

Danielle

Kelly

Upper + Abs 💪🏾 | DB + Bodyweight

Angela

Jamie

Victoria

Lower + Abs 🔥 | 5 Exercises

MaryEllen Bowman

Abs + Upper 💪🏾🔥

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

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. 😃👍

Arms + Abs | Combo Circuit

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