Name: Playbook - Shaina Fata - Legs + Abs BUILDER 🥵
Uploaded: 2024-02-29T22:27:13.934Z
Duration: 45 min
Description: Legs + Abs BUILDER 🥵

Kimberly

Sarah

oliana

This was absolutely amazing! Super killer but I feel powerful!

Barbara

Casey Lyons

Sharyl

I used a set of 20-lb and a set of 30-lb dumbbells for this one! You also will need a surface that is 2-4 inches in height that you can put your heels on 👍🏾.

This workout is a slower-build with some challenging exercises that will leave your legs and core feeling it 😎🔥.

Focus on your form and going as slow as you need to to perform the exercises properly!

Good luck 😝!! GET MOVING!

• You can also lean your hand on the wall for balance.

Leg Swings - LEFT

Leg Swings - RIGHT

• Sit into the heels and push the butt back in your squat.

Squat Touch-Downs

• Kick the heel out as far as possible.

Standing Crossover Toe Taps

• Lean into the pinky edge of the foot.

• Push your hips back.

Side Lunges

• Can modify without hopping by just kicking the butt with your heels.

Butt Kicks

• Keep feet together and feet flat on the floor when you dive.

Tiny Squat Dives

Warm-Up

• start with feet hip width apart, holding a dumbbell between both hands

• squat down while simultaneously lifting the dumbbell up to chest height

• keep your core tight and engaged and back straight!

• focus on relaxing the neck

Squat w/ Front DB Raise

1 REP = 1 DL + 1 BACK LUNGE

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

• lunge back, bringing your legs both to 90 degree angles

• press into the front foot and keep your inner thighs squeezing

DEADLIFT
• step forward, brining feet hip width apart

• face knuckles forward as you slide the down the legs, bending the knees and pushing your hips back

• your chest should not go below your hips!

• keep your back straight

Back Lunge to Deadlift

• start with your heels on the elevated surface, making sure that the balls of your feet are planted firmly on the floor

• bring a dumbbell up to each shoulder 

• squat down as far as you can, keeping the back straight and core engaged

• use your quads and press into the feet to stand back up

Raised Heel Squats

DO 8 PER SIDE

• start standing with a dumbbell in each hand

• start to lower the dumbbells down one leg while simultaneously lifting the other leg up and back

• bend the leg of the planted foot and push your hips BACK

• bring your chest to hip level while keeping the back straight

Single Leg Deadlifts

• grab a heavy dumbbell or kettlebell and bring your back to the wall

• lower your hips down until they get to knee height

• you want your heels to be directly under your knees!

• keep your back straight and hold the core tight while squeezing the inner thighs

• it helps to take slow, controlled breaths and keep pressing the feet DOWN

Wall Sits

30 SECONDS PER SIDE

• bring yourself to your forearms and rock off to one side

• stack the feet and lift the hips to shoulder height

• keep pressing the forearm DOWN

• keep your body in a straight line! It’s easy to let the hips push behind you. Don’t do that!

Side Plank Holds

• start on your back with hands planted on the floor or holding a stable object behind your head

• keep the legs together!!

• draw your knees in and lift the hips as you rotate your knees off to one side of your body
 
• extend back out and repeat on the other side

Revolved Tucks

• start in a plank with your shoulders pressing up and hips at shoulder height

• draw one knee into your chest, holding the core tight

• quickly start to switch and hop off the feet, trying to keep yourself holding a solid plank

Mountain Climbers

CIRCUIT - ABS

Legs + Abs BUILDER 🥵

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 🔥

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. 😃👍

Legs + Abs BUILDER 🥵

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