Name: Playbook - Shaina Fata - Upper + Core 💪🏾 | Hybrid Workout
Uploaded: 2024-05-08T00:27:48.221Z
Duration: 45 min
Description: Upper + Core 💪🏾 | Hybrid Workout

Lissette

Claudia Lizzette

Mixing dumbbells with some bodyweight fun today! Let’s do this 😝.

Complete all rounds in each superset before moving to the next!

EQUIPMENT
• dumbbells
• pull-up bar (sub by doing exercises from the ground)

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

Side Bend Swings

• start standing with feet hip width apart

• raise your arms up overhead, extending the arms straight and spreading the fingers wide

• draw the elbows down and along your sides, engaging the arms as you do

• extend back up and repeat

Over Head Pull-Downs

• 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

• Bring feet hip width.

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

Plank Walk-Outs

• Bring hands behind you with fingers facing towards your body. Feet should be hip width.

• Press firmly down in to the palms and squeeze shoulders back in to a reverse table.

Reverse Table Lifts

Warm-Up

• Bring your feet slightly wider than your hips, holding a kettlebell or dumbbell in each hand.

• Hinge at the waist, keeping your core tight and back straight.

• Draw the weights up in to your waist one at a time.

Wide Leg Alternating Rows

• Start in a high plank with your palms pressing down & shoulders pressing upwards.

• Place one hand on the box & follow with your other hand.

• Reverse back to plank.

• Switch the hand you first put on the box each time.

• Keep your core tight & plank solid throughout the whole time.

Box Up-Downs

Superset 1

• hold a dumbbell in each hand

• raise your hands straight out to the sides, keeping the elbows slightly bent

• only bring hands to shoulder height!

Lateral Raises

• MODIFICATION: do with a resistance band looped around the bar & around your feet or on your shins

• Grab the bar with your palms facing you

• Pull your torso up until your head is above the bar 

• Keeping your elbows close to your body

• Pause at the top and lower with slow controlled motion

Chin-Ups

Superset 2

• 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 Presses

DO 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.

Forearm Side Plank Hip Dips

Superset 3

• 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 a plank position with shoulders pushing up and core engaged 

• your feet should be hip width apart or wider

• slowly walk your hands out as far as you can to where you can still hold the plank without collapsing

• keep your core tight and palms pressing firmly into the floor

Extended Plank

Burnout 🔥

Upper + Core 💪🏾 | Hybrid Workout

MaryEllen Bowman

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I love this one! Going to keep this one on repeat for full body! 💪🏼

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Lisa

Good upper body burn, quick but to the point!

Caitlyn

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Jessica

Oh my lord, this is the perfect workout! Love full body workouts that separate the upper and lower without doing too many compound exercises! Is a favorite for sure!

Barbara

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Might have cursed your name only slightly when I saw the dips but in the end love you even more for them 😘

Clare

A total burner but I love it! Definitely will keep this one on repeat!

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First time back in about a year. This workout was perfect for getting back to working out.

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Gina

Wow!!! Definitely this got me and my partner sweaty and strong!

Valerie

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Mhm yep love a yummy Shaina workout 💪🏼

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Joanne

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Whew, brought this workout outside 🥵 loved it!

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Couldn’t do all the workouts but I did what I could! This is going to be my leg day for now on until I’m good at every movement

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Full Body 🔥🥵

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First time diving into any of your programs, and wow, what a sweat! Looking for to the rest of my trial :) thanks!

Upper + Core 💪🏾 | Hybrid Workout

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