Name: Playbook - Shaina Fata - Upper Body SPICE 🌶️
Uploaded: 2026-05-11T23:06:46.037Z
Duration: 30 min
Description: Upper Body SPICE 🌶️

Felicia

Iram

Linn

Jill OConnor

Lindsay

Gina

🔥 amazing for when I don’t have a lot of time! 🥵

Great. First workout in a while. Nice arm workout to wake up my muscles. Great for progressive overload.

Great upper body to start the week and setting that mindset for the week.

Your arms will thank you later for this one 🥵. A fun dumbbell and bodyweight combo to really challenge all those upper body muscles!

Let’s get moving!! 

Complete all five exercises each round of the circuit before moving on to the next round!

• 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

• keep the feet wide and try not to rock the hips

Plank Walk-Outs

• keep your fingers spread wide and core tight

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 reverse fly + 1 front raise

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

• hinge at the waist, keeping your back straight and core braced with eyes looking slightly forward

• draw the dumbbells up and out to the sides with elbows slightly bent

• bring the dumbbells back down and stand up

• lift the dumbbells straight forward at shoulder distance apart

• keeping the core braced lower the dumbbells back down and repeat from the top

Reverse Fly to Neutral Front Raise

• start in a plank with feet hip width or wider and your core braced

MODIFICATION - do with knees on the ground

• bring your hands together so that the index fingers are touching each other and the thumbs are touching each other in a “diamond” shape

• push the shoulder blades up in a strong plank

• lower down into a push-up, keeping the hips at shoulder height and core tight

• press back up without letting your hips fall behind

Diamond Push-Up

• place two kettlebells on the ground next to each other

• bring your feet wide around the kettlebells like you’re preparing for a sumo stance

• turn the toes slightly outwards

• then the knees and let the hips sink down as you hinge at the waist and grab a hold of a kettlebell with each hand

• you want your back to be straight and core tightly braced the whole time

• press back into the hips so that your glutes activate

• keeping that stance draw one kettlebell up along your waist in a row

• lower back down controlled and repeat on the other side, alternating

Gorilla Rows

• start standing with a dumbbell in each hand and palms facing inwards in front of the chest

• brace your core and bring your feet hip with apart with knees very slightly bent

• rotate one dumbbell out and up over the head so that you end with palm facing away from you and arm straight

• reverse and lower back down, repeating on the other side

Alternating Arnold Press

MODIFICATION - do regular Tricep dips on a box or other surface. Do 10-15 reps of those.

• start with a hand on each bar and feet on the ground

• cross your ankles and bend the knees so that you are hovering off the ground

• press firmly into the palms and straighten your arms to lift your chest up

• brace your core tightly and hinge forward so that your elbows slightly bend

• lower down staying in that same position with chest tilted forward

• keep the chest lifted so that the shoulders are pressed away from your ears

Parallel Bar Dips

Upper Body

Upper Body SPICE 🌶️

Nina

Kilma

Upper Body | 5 exercises 🔥

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

Sarah Randall

Sarah S 😸

Barb

Upper Body FIRE 🔥

Dari

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

Upper Body | Bodyweight Only 😎

Lisa

Good upper body burn, quick but to the point!

Cait

Upper Body | Shoulders Focused 💪🏾

Shannon

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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 🤣

I like this type of workout! Thank you, Shaina

Eman

Upper Body BUILD | Circuits

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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Liz Czapski

Abby

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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

Tom Eroshevich

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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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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

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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 SPICE 🌶️

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