Name: Playbook - Shaina Fata - Upper Body | Bodyweight Only 😎
Uploaded: 2026-05-11T23:06:46.250Z
Duration: 25 min
Description: Upper Body | Bodyweight Only 😎

Dari

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

Laura

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

Dianne

Rafal

Because who doesn’t love a little bodyweight challenge 😎??

You can do this one anywhere, anytime! All you need is yourself and some space!

EQUIPMENT 
• elevated surface for Tricep dips (optional - you can also just do them from the floor)

• 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

• Press palms firmly down and keep your core tight, lifting the chest up.

Downdog to Updog

• Start in a strong plank, pressing the shoulders up.

• Keep your feet wide.

• Raise one hand up to tap the shoulder, trying not to rock the hip.

• Try to move as quickly as you can!

Plank Shoulder Taps

• 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

• Start in a plank with hands directly under your shoulders.

• Walk you hands back, lifting your hips up and all the way to standing. Don’t move the feet!!

• Walk back out to a plank and do a push-up, keeping the core tight and hugging your elbows close to your sides.

Plank Walk-Out to Push-Up

• Start seated with your legs out straight in front of you.

• Place your hands behind your back.

• Lift your hips up, pressing firmly into the ground and squeezing the core.

• Slowly lower back down.

Reverse Plank Lifts

• Start in a downward facing dog position with your hips up high & palms shoulder distance apart.

• Dive your nose towards your thumbs, letting your elbows bow out.

• Keep the hips up and core tight!

Pike Push-Up

* you can do these with a chair or on the edge of a couch or table OR just do straight from the floor in a reverse table pose! *

• Start with hands on the box shoulder width apart. Grip the side with your fingers.

• Your legs can either be straight out or feet planted on the floor.

• Dip your butt down towards the floor, squeezing your shoulders back.

• Push through the palms and squeeze your elbows to push back up.

Box Tricep Dips

• 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

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I like this type of workout! Thank you, Shaina

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

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

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