Name: Playbook - Shaina Fata - Upper Body BUILD | Circuits
Uploaded: 2024-02-29T22:11:19.660Z
Duration: 50 min
Description: Upper Body BUILD | Circuits

Loved it! I did 3 rounds of each cause I just had 30min

Andre

Tanya

Senseni

Arms will be feeling it tomorrow, shaking, but I loved the burn and sweat. Steady working my way up in the weights

oliana

Dounia

Grab some dumbbells for this one 😝! Your arms and shoulders will be feeling this one 🌶️ !

I used 30, 25, and 20-lb dumbbells 💪🏾.

IMPORTANT: You may notice that the reps are different per round. Make sure to swipe up on the exercise and check off your progress so it says the correct number of reps on the next round! 

Complete all reps in a superset before moving to the next. The Overhead Presses are a “stand alone” so complete all 5 rounds before moving on to your first superset 🥵.

Don’t forget to do your warm-up! Let’s get moving 😝!!

• stand with feet hip width and knees slightly bent

• engage your core

• circle the arms forward and backward, making as big of circles as possible

Arm Circles

• start with your feet hip width apart at one side of your mat

• hinge at the waist and bring your palms towards to the floor

• walk yourself out to a plank, engaging your core and trying not to rock the hips

• walk back and stand up

Plank Walk-Outs

• start in a plank, engaging the core and pushing your shoulders upward

• stay controlled as you lower to the floor, keeping your elbows hugged slightly in

• press into the palms to push back up, keeping the hips at shoulder height

Push-Ups

• sit on the floor with your feet flat in front of you and your palms behind you with fingertips facing towards your butt

• press into hands and feet to lift up, squeezing the shoulders back

Reverse Table Lifts

Warm-Up

• hold a dumbbell in each hand above the shoulders

• bring feet hip width apart with a slight bend to the knees

• press both dumbbells up and over the head, keeping the core tight

• lower the dumbbells back down, controlled

Shoulder Presses

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

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

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

Alternating Wide Leg Bent Over Rows

• Tip forward at the hips and hold dumbbell  behind your head with your arms bent.

• Extend your arms up and engage your triceps.

• Lower slowly to starting position.

• Keep your core tight.

Tricep Presses

Superset 1

• hold a dumbbell in each hand with your feet hip width and knees slightly bent

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

• only bring hands to shoulder height!

Lateral Raises

• hold a dumbbell in each hand with your feet hip width and knees slightly bent

• curl the a dumbbells across the body, rotating the palm to face your chest

• lower back down, controlled, and repeat on the second side

Crossover Bicep Curls

Superset 2

• Start in a high plank.

• Lower yourself down, hugging your elbows into your sides.

• Draw your shoulders back and away from your ears.

• Keep the core tight!

• MODIFICATION: you can put your knees down, however, try to get as many full ones in as you can first!

• 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.

Tricep Dips

Superset 3

Upper Body BUILD | Circuits

Shanna

That first superset and the last one got me! My arms are jello. Great workout as always, love your app!

Emma

First time using the app. Not easy to follow through sets and rounds. No sound.

Kelly

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The perfect start to my day. Thank you Shaina!

Jessica Fata

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Jessica

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Abby

Great workout. Those push ups and dips are killers!

Khin

Alisha

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Love this one for arms! Great when short on time!!

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Diana

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Hadeel

ASHLEE KNOX

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

Laurel

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Upper Body | Circuit

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

With 15 lbs, had to mod a couple things but I liked that because I’ll come back to this one in a month and see how I’ve progressed!

Upper Body | Dumbbells

Victoria

Tonight I chose a date working out with YOU instead of a movie and chips - just like a promise I would have kept to a friend ❤️ Thanks for helping me keep promises to myself.

Upper Body | Fully-Guided

Carolina Herbst

Andria

Sharyl

Veronica

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!

Feeling the burn!! Another great upper body work out! 🥵

Upper Body BUILD | Circuits

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