Name: Playbook - Shaina Fata - Arms + Abs 💪🏾 | DB Circuits
Uploaded: 2024-02-29T22:27:13.916Z
Duration: 45 min
Description: Arms + Abs 💪🏾 | DB Circuits

Minerva

Dari

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

Caitlyn

Okay this one will leave your arms feeling a little different 🥵🔥. 

We’re working with two circuits today with 3 exercises in each. There is a superset at the end that’s all bodyweight and such a good burnout 💪🏾.

I’m using various dumbbells from 15-35 lbs. I recommend having at least two pairs with one slightly heavier and one lighter!

Good luck and let’s move 😝

• 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

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

Side Bend Swings

• 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

• start in the center of your mat, standing on your knees

• kick one foot out, reaching up and bending towards the opposite side

• bring the foot back in and repeat on your other side

Kneeling Side Reach

Warm-Up

DO SAME REPS ON EACH SIDE

• start standing with feet hip width and a dumbbell in each hand at your sides

• curl one dumbbell up, bringing your arm to a 90 degree angle with your palm facing up

• hold the curled dumbbell in the same position the whole time

• rotate and curl the other dumbbell up and then slowly lower back down

• complete all reps before switching to your other side

DB Static Hold & Curl

• start standing with a dumbbell in each hand and feet hip width apart

• curl the dumbbells up so that your arms come to 90 degree angles and your palms face each other

• keeping the shape, lift your elbows up to shoulder height

• slowly lower back down and repeat

90/90 Lifts

• Start in a plank with one dumbbell in between your hands and slightly behind them.

• Grab the dumbbell in one hand and draw it across your chest like you’re pulling on a lawnmower.

• Raise the dumbbell over your shoulder, keeping it in line with the bottom arm!

• DO NOT BRING THE DUMBBELL BEHIND YOUR SHOULDER. This can cause injuries!

• MODIFY by doing this on your knees. Bottom knee is down at the side plank.

Side Plank DB Pulls

Circuit 1

• 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 Press

DO SAME REPS ON EACH SIDE

• start seated with a dumbbell in one hand

• bring the dumbbell up and behind your head, elbow pointing up

• holding the elbow as steady as possible, extend the arm until the tricep engages 

• slowly lower back and repeat

Single Over Head DB Extension

DO SAME REPS ON BOTH SIDES

• start standing on your knees with a dumbbell in one hand

• kick the leg out straight on the side that you’re holding the dumbbell on

• extend your other arm out for balance

• hold the dumbbell at your side with your arm bent

• extend the dumbbell up and slightly over your head until you feel your obliques engage

• slowly bring back and repeat

DB Kneeling Side Reach

Circuit 2

• Start in a plankwith your hands shoulder distance apart

• sink your hips back to your heels, keeping the hands in place 

• pressing into the feet and pull yourself forward

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

• Extend your arms engaging your chest as you push up and back to the “charged” position

Charged Push-Ups

• Lay down on the floor, pressing your palms down and your back flat.

• Cross your ankles.

• Crunch the knees in and lift the hips slightly off the floor.

Reverse Crunches

Supersrt

Arms + Abs 💪🏾 | DB Circuits

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

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

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. 😃👍

Arms + Abs 💪🏾 | DB Circuits

Community

More workouts from Shaina Fata