Name: Playbook - Shaina Fata - Upper + Abs 💪🏾🔥 | DB Circuits
Uploaded: 2024-02-29T22:27:13.912Z
Duration: 45 min
Description: Upper + Abs 💪🏾🔥 | DB Circuits

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

Holly

Krystina

I enjoyed this one. Nice mix of core and upper

Wilfredo

A fun and FIERY hybrid workout that will leave your upper body and mid section feeling worked 🥵.

You’ll need dumbbells for this one! I used 20-lb, 25-lb, & 30-lb dumbbells for reference.

Complete all exercises in the circuits or supersets before moving on to the next round! Complete all rounds in the circuit before moving on to the next.

Good luck and let’s crush it 😝🙌🏾

• 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

• Bring feet hip width.

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

Plank Walk-Outs

• 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 seated with your legs straight out in front of you and feet together

• place your hands behind your back with fingertips facing in

• press into the floor as you lift your butt up, engaging the glutes and core

• slowly lower back down

Reverse Plank Lifts

Warm-Up

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

• bend over halfway, bending your knees and keeping your back straight

• draw the dumbbells out to the side and up

• lower back down, controlled

• stand back up and repeat

Bend to Reverse Fly

• bring feet slightly wider than the hips

• fold halfway over and engage the core

• draw one dumbbell up and the elbow along your waist

• bring one dumbbell up at a time, switching as the other one starts going down

See Saw Rows

• lay on your back and hold a dumbbell directly above your chest

• lift your legs up to 90 degree angles with your knees directly above your waist

• lift your chest slightly off the ground

• extend one leg out while simultaneously extending the dumbbell behind your head

• slowly bring yourself back to starting and repeat on your other side, alternating 

• keep your core tight and engaged throughout

DB Deadbug

Circuit 1

1 REP = 1 SIDE PLANK + 1 HOP

• 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!

• bring back down and hop or step both feet forward and back

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

Side Plank DB Pull to Knee Drive

• start in a knee stand, seated on a bench or chair, or standing

• hold a dumbbell in each hand

• curl the dumbbells up to your shoulders with palms facing each other

• in one fluid motion, press them up and over your head

• slowly reverse and lower back down and repeat

Kneeling DB Curl to Press

• hold a dumbbell with both hands while seated and lift your feet off the floor 

• draw your tailbone down and back and engage the core

• twist the dumbbell from side to side

• try to prevent the feet from moving around during!

Russian Twists

Circuit 2

• start with your hands on the side of the surface and bring your butt as close as you can to the side

• dip down, pressing the elbows towards each other and holding the core tight

• modify with feet on the floor

Tricep Dips

DO SAME REPS PER SIDE

• Start on your right side.

• Press your forearm firmly down and lift the hips.

• Try to keep your hips in line with your shoulders!! Don’t push the butt too far back or hips too far forward.

Side Plank Hip Dips

Superset

Upper + 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

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

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. 😃👍

Upper + Abs 💪🏾🔥 | DB Circuits

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