Name: Playbook - Shaina Fata - Upper Body | 5 exercises 🔥
Uploaded: 2026-05-11T23:06:46.092Z
Duration: 30 min
Description: Upper Body | 5 exercises 🔥

Felicia

Nina

Kilma

Patty

Michelle

I meant to type 5 stars but somehow I clicked one and it jumped ahead. I love your workouts!! This was my first one on the app.

Robyn

Sara

Dari

I am sweaty. This is exactly what I needed.

Gaby

Magali

Short and simple and oh so spicy 😮‍💨🌶️! All you need are some dumbbells and an elevated surface (Plyo box, couch, our similar will do). Let’s move!

Complete each of the exercises once through before moving on to the next round 💪🏾

• 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

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

Side Bend Swings

• 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

• 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 in a plank with shoulders pushing up and core engaged

• slowly lower down, hugging your elbows as close to your body as comfortable 

• when you reach the floor, keep your hands where they are

• lift your chest up and squeeze your shoulders back, lifting the hands a few inches off the floor

• press back up to a plank and repeat

Cobra Push-Ups

• 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 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

1 REP = 1 LATERAL + 1 FRONT

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

• keeping your elbows slightly bent, raise the dumbbells off to the side, stopping at shoulder height

• slowly lower the dumbbells back down and raise them forward with palms facing down, again stopping at shoulder height

Front to Lateral Arm Raises

• bring the feet up on an elevated surface and walk the hands back until they are almost directly under your hips

• bend the elbows to do a push-up, keeping the core engaged

Elevated Pike Push-Ups

• hold a dumbbell in each hand and bend halfway over, slightly bending the knees and pushing the hips back

• keep your core TIGHT

• draw the dumbbells out to your sides, keeping your chest low and core tight

Reverse Flys

• MODIFICATION: do with knees on the floor.

• Start in a plank with your index fingers together & thumbs together (diamond)

• Press down firmly with your palms while pressing your shoulder upwards.

• Keep your core tight & body straight.

Diamond Push-Ups

Upper Body

Upper Body | 5 exercises 🔥

Iram

Linn

Upper Body SPICE 🌶️

After starting your workouts I finally got my pull-ups unassisted!!!!!!

Sarah Randall

Sarah S 😸

Barb

Upper Body FIRE 🔥

Janice

I can barely do the pike push ups but I can’t wait to see where I’m at in a few weeks/month! Thanks for keeping these workout fresh & interesting

Hannah

Upper Body PUMP 💪🏾 | Bodyweight + DB Combo

4 round required some major mods! But proud I got through it.

Laura

I modified a lot, still hard but a great workout!

Dianne

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Lisa

Good upper body burn, quick but to the point!

Cait

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Shannon

Upper Body PUMP 💪🏾

Maria

Great upper body workout! My biceps and triceps were on fireeeee by the time I finished that!

Autumn

Arm Day 💪🏾

I loved this workout. Ending with pushups though was criminal 🤣

Lindsay

I like this type of workout! Thank you, Shaina

Eman

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Excelente! Disfrutado ♡ gracias, Shaina!

This one was a challenge for me. I love the challenge tho. It makes me push myself. 💪🏼

Daniela

Rachel

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Carina

Sharyl

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Alexis

Loved this workout , the format of this was def a plus 🔥🔥challenged me to get in as many reps

Marissa

Angela

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Chococatania

LaTorya

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Great workout. Simple yet efficient and effective. These are my kind of workouts.

Samirah 👑

Awesome! Quick to the point workout! Thank you, Shaina♡

Jessi

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Diana

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Judy

Mary

ASHLEE KNOX

Loved this one. Great stretch out at the end too 🤩

Laurel

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DIANA

Hadeel

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Love the workouts, but the app is very difficult to use at times. I can't move my phone while working out or else the screen will rotate and take me out of my workout and to the main page (even though my landscape mode is turned off). I then have to find the workout all over again

Tiffany

Ashli

Great workout. Almost didn't finished it. Thank You!

Upper Body | Dumbbell Workout

This one was awesome!! I loved each of the exercises. I feel strong❤️💪

Christina Boucher

Whew! 💦🔥💯💪 shoulders are burning!

Jennifer

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Victoria Avila

Kristen

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My arms are puffy! Quick and efficient!! 💪🏼

Carolina Herbst

Andria

Arms + Shoulders Pump 💪🏾

Daniella

I just love the unique mix of shapes and movements in all these workouts! It makes working out so much more fun and interesting!

Upper Body | 5 exercises 🔥

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