Name: Playbook - Shaina Fata - Legs + Abs | DB Circuit
Uploaded: 2024-02-29T22:27:13.941Z
Duration: 40 min
Description: Legs + Abs | DB Circuit

Janita

Andrea C

Nova

Loved this workout! Perfect combo and strength with a bit of plyometrics/cardio!!

Casey Lyons

Second time doing this workout and still love it! Was able to go up in weight too!!!

Barbara

First workout like this in a MIN 🥵 could def feel it in my legs Booty and abs 🔥🔥

Alaysha

Not a fan of this format. Having to click each work out. Maybe I’m missi mg something. I’d rather it be a non stop video that flows

Nicole

Gerri

This wiped me out but it was amazing. Definitely have some things to keep working on. Can’t wait for more 💪🏻👏🏻🤘

Lorien

Jessi

Grab your dumbbells for this one! I went heavy on the dumbbells (30 lbs and 20 lbs) 🔥. This is a sweaty workout with a little higher intensity mixed with low impact dumbbell exercises. All of the hood packed into one 😝.

Good luck and have fun with it!!

• Can modify by stepping the feet in and out while still bringing the arms overhead.

Jumping Jacks

• Lean into the pinky edges of the feet as you quickly tap from side to side.

• Push your hips back.

Quick Side Lunge Taps

• Sit back into the heels.

• Push hips back at the squat.

Sumo Squat to Touchdown

• Keep inner thighs squeezing and spine tall.

Backwards Lunge to Knee Drive

Hip Openers

• Push your hips back and flex the toes, reaching them towards your face.

Forward Toe Taps

• Step the foot outside the hand, keeping your glutes and core engaged.

Lunge Twists

Warm-Up

Complete each exercise once through before starting the next round. Once all 3 rounds are completed, move on to the next circuit.

• start in a squat with one leg slightly more forward than the other

• jump up and land with the other leg more forward

• keep jumping up and repeating, switching better legs

Staggered Jump Squats

• start with a dumbbell on each shoulder and feet hip width apart

• squat down, pushing the hips back and keeping your coffee engaged

• push through the heels and squeeze the glutes to stand back up

DB Front Squats

• DO 10 EACH SIDE

• start in a low lunge, holding a dumbbell between your hands

• bring the dumbbell to the inside of your lunging leg

• draw the dumbbell up and across your body until it’s above the shoulder and off to your opposite side

• bring the dumbbell back down in a controlled motion and repeat

DB Low Lunge Woodchops

• get on your back and hold a dumbbell straight up above your chest

• hover your feet and shoulders

• flutter the feet over each other, holding the dumbbell steady

• press your spine down towards the ground

Flutter Kicks w/ DB Hold

CIRCUIT 1

Complete each exercise once through before starting the next round.

• hold a dumbbell on each shoulder with your feet wide apart

• turn the toes slightly outward

• lunge to one side, pressing the hips back and digging into the pinky edge and heel of the foot

• hinge slightly forward to protect your lower back

• come back through center and repeat on your second side

DB Side Lunges

• DO 8 PER SIDE

• stand two dumbbells up a few feet in front of the box

• bring your back foot on top of the elevated surface and walk your front foot forward until the heel of the foot is under your knee 

• grab your dumbbells and extend the front leg to feel if you need to adjust in the lunge

• keeping the back straight and core tight, lunge down, squeezing your inner thighs

DB Bulgarian Split Squats

• get in a forearm plank, pressing your shoulders up and keeping the core tight

• crunch one knee in at a time, keeping the hips at shoulder height

Forearm Plank Knee Crunches

• DO 10 PER SIDE

• hold a dumbbell in each hand

• start to hinge at the waist, pushing the hips back and slowly lifting one leg up

• keep hinging, slightly bending the knees, until your chest is around hip height

• keep your core engaged!!

• repeat all reps on one side before starting the other

Single Leg DB Deadlift

CIRCUIT 2

Legs + Abs | DB 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!

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

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

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. 😃👍

Legs + Abs | DB Circuit

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