Name: Playbook - Shaina Fata - Upper Body FIRE 🔥
Uploaded: 2026-05-11T23:06:46.167Z
Duration: 40 min
Description: Upper Body FIRE 🔥

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

Sarah Randall

Sarah S 😸

Barb

Michelle

Combo of dumbbells and bodyweight to really hit it all today!

EQUIPMENT
1. Dumbbells (2-3 sizes will be perfect)
2. Pull-Up Bar (optional - sub shoulder presses w/ dumbbells if you don’t have one)

Let’s get moving!!!

• 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 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

• keep your fingers spread wide and core tight

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

• 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

• 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

DO SAME REPS ON BOTH SIDES

• Start with feet slightly wider then the hips and place your hand on some sort of surface (a wall, couch, or Plyo box works).

• Make sure your spine is parallel to the floor and tighten your belly. Softly bend the knees and squeeze the glutes.

• Draw your elbow up and back along the side of the waist. Lower back down with control.

Supported Bent Over Rows

• 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

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

• do shoulder presses instead (in this case do 8-10 reps per round)

WORKOUT DESCRIPTION
• Grab the bar with your palms facing outward.

• 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.

Pull-Ups

• hold a dumbbell in each hand and start standing with feet hip width apart and knees slightly bent

• gently curl your dumbbells up into your chest, flipping the palms to face inward

• do a controlled lower back down and repeat

Bicep Curls

Upper Body FIRE 🔥

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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

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

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

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Lisa

Good upper body burn, quick but to the point!

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Maria

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

Autumn

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

Lindsay

I like this type of workout! Thank you, Shaina

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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. 💪🏼

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

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

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

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ASHLEE KNOX

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

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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!

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

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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 FIRE 🔥

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