Name: Playbook - Shaina Fata - Upper Body PUMP 💪🏾
Uploaded: 2024-04-24T03:58:07.617Z
Duration: 45 min
Description: Upper Body PUMP 💪🏾

Been loving these less exercises, more short and straight to the point workouts 😝💪🏾. 

Grab your dumbbells for this one! I’m using 15, 20, & 30-lbs with a 40-lb kettlebell (optional - can sub with dumbbell). Go heavier on the single Arnold presses and bent over toes if you can!

Finish out all rounds in a superset before moving on to the next 😝🙌🏾. It is OKAY if you need to cut one of the rounds!! This is a hard workout and 5 rounds is a lot!

I am almost 21 weeks pregnant here ☺️. If you are also carrying - make sure to modify as needed to fit what your body can handle. What I am doing, may not reflect what your body is capable of doing! We are all different so please be mindful 🙏🏾. 

Good luck and 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

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

Downdog to Updog

• 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

• 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

1 REP = 1 FLY + 1 ROW 

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

• hinge at the waist, slightly bending the knees to push the hips back and keeping your back straight

• bring the dumbbells close together right under your chest

• draw your dumbbells straight out to the sides and up, coming just below the height of your shoulders

• lower back down and rotate the palms to face out

• draw your elbows back along your waist in a supine row

• lower down and rotate again to repeat the combo

Reverse Fly to Supine Row

DO SAME REPS PER SIDE

• start kneeling with a dumbbell in the hand on the side with the knee down

• make sure both of your legs are at 90 degree angles and the heel of your front foot is directly underneath the knee

• brace your core while lifting the chest up to lengthen the spine

• bring the dumbbell to your chest with knuckles facing OUT

• rotate the palm to face out and press the dumbbell up and over your head

• reverse the actions and lower back to your starting position

Single Arnold Presses

Superset 1

• Bring dumbbells to the chest with knuckles facing out.

• push one dumbbell straight forward, rotating the palm to face down to “punch”

• reverse the actions and repeat on your other side

DB Punches

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.

Single Bent Over Rows

Superset 2

• start with your hands on the side of the surface and bring your butt as close as you can to the side

• dip down, pressing the elbows towards each other and holding the core tight

• modify with feet on the floor

Tricep Dips

Upper Body PUMP 💪🏾

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

Abby

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marissa

Lizeth

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Lisa

Good upper body burn, quick but to the point!

Caitlyn

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Jessica

MaryEllen Bowman

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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Arael

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

Aysha

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Claudia

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Amanda

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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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Andrea C

Mary-Martha

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Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

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Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

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Samantha

Sophia

Arms + Abs | BUILD 💪🏾

Jessi

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

Felicity

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Dari

Full Body 🔥🥵

Erin

bhavya

Marco

Full Body | Strength + Cardio 🔥

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

Upper Body PUMP 💪🏾

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