Name: Playbook - Shaina Fata - W1/D3 Legs + Abs
Uploaded: 2023-12-28T18:49:31.864Z
Duration: 45 min
Description: W1/D3 Legs + Abs

Elena

Porcha

mimoro9@gmail.com

I rarely enjoy cardio but this felt really good after the last two strength training workouts.

Sera

Alicia

Once again, a killer work out! Love it.  Thank you, Shaina!

Dari

Killer workout! Wasn’t able to physically finish 🥹😅 but can’t wait to come back to this when I get stronger 💪

Alejandra

Ashley

It was amazing. Lots of new movements for me.

Ruth

Patty

Seetha Ramasamy

Jessica

I really didn’t want to do this but it flew by and I’m wiped!

Sarah

EQUIPMENT
• Dumbbells
• Kettlebell
• Plyo Box

Combo workout for today that is oh so fiery 🥵. Do 3 rounds of each circuit before moving on to the next!

I recommend doing each exercise in the circuit once through before starting a new round.

Sit back in to your heels and engage the glutes & core.

Bodyweight Squats

Forward Lunges

Kick the heels out and flex the toes as you raise your legs.

Crossover Toe Taps

You can put your hands on the ground or bring them to your chest.

Side Lunge Slides

• Bring feet hip width.

• Try not to rock the hips and you walk out to a plank.

Plank Walk-Outs

Warm-Up

• Bring the kettlebell to the center of your chest.

• Bring your feet a little wider than the hips and turn your toes slightly outward.

• Squat down, bringing elbows as close as possible to your knees while keeping the chest lifted.

• Press into the heels to stand back up.

KB Goblet Squats

• Let arms hang along the sides.

• Squeeze your inner thighs when you lunge.

• Dip the knee up and down, maintaining a strong core and engaging the glutes.

• Keep your spine long & core tight!

DB Lunge Dips - LEFT

DB Lunge Dips - RIGHT

• Bring yourself to your forearms and step back into a plank position.

• Keep hips level with the shoulders and wrap your tailbone back towards your heels.

• Push your shoulders up and try not to drop the hips!

Forearm Plank Hold

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

KB Squat Swings

CIRCUIT 1

• Bring yourself to your back & extend your arms over your head with a dumbbell in between your hands.

• Hover your feet & shoulders a few inches off the floor.

• Push your spine into your mat like you want to flatten it on the floor.

• Point the toes & keep your legs together!

DB Hollow Body Crunches

• Start with your foot on the box.

• Drive the other knee up and off the floor, exploding off the foot on the box.

• Arm movement is KEY for this one! Find a rhythm!

Box Explosive Knee Drives - LEFT

Box Explosive Knee Drives - RIGHT

• Start in a plank position with shoulders pushed up. 

• Drive your knees towards your chest one at a time back and forth.

• Increase speed as you feel comfortable.

Mountain Climbers

• MODIFICATION: step up and down from the box

• Stand a few inches in front of the box or elevated surface.

• Press hips back, lower down and jump on top of the box.

• Land softly on the box in a squat.

• Hop or step backwards into a squat on the ground.

Box Jumps

CIRCUIT 2

W1/D3 Legs + Abs

Lala

Rebecca

Amy Sherman

W1/D1 Legs

Quick and effective. Really got my weak spots. Solid.

Great! Push ups got me. I did all rounds of each movement before moving to the next. Was I supposed to do a full circuit as one round?

Keri Cooper

W1/D2 Upper Body

You’re very pretty and your workout was soo helpful for me and my daughter.

Trisha

Quick and awesome for my arms!!! Thank you Shaina

W1/D4 Upper Body

Zulmar

Arael

W1/D5 Full Body Circuit

Awesome workout!  Getting better at box jumps!

Jordyn

W2/D1 Legs + Abs

Oops, I did it again! Lol, perfect workout for when I'm running late. Thank you, Shaina♡

W2/D2 Upper Body

Oh boy, oh boy!!! Good workout!!! Done for the day! Thank you, Shaina

It was good. It could be longer, I finished in 24 min

W2/D3 Legs

Great workout.  I need to work on chin ups more often.

JANETH

Great! Loved it.  I need to get better at those pull ups...they are hard!

W2/D4 Arms + Abs

W2/D5 Full Body Circuits

Samantha

W3/D1 Legs

Great workout..  The arms will be feeling it later..

Quick, but effective! Especially when busy♡

W3/D2 Arms

Love it as always!!! To the point ♡ thank you, Shaina

W3/D3 Legs + Abs

Mica

W3/D4 Upper Body

Jane

It was rough. I didn't have it in me to finish the last round of 3rd circuit.

Marlo

W3/D5 Full Body Circuit

Amazing workout!!! Thank you Shaina ☺️

W4/D1 Legs

Those pull-ups are hard!!! Awesome workout!

W4/D2 Arms + Abs

W4/D3 Legs

W4/D4 Upper Body

W4/D5 Full Body Circuit

Shaky legs and a good sweat!!! Doesn't get better than that ♡♡♡thank you, Shaina!

W5/D1 Legs + Abs

Lauren

W5/D2 Arms

Ok well that completely crushed me in the best way possible :D

Sara

W5/D3 Leg Day

Jessi

W5/D4 Arms + Abs

W5/D5 Full Body

Loved it, especially when you have only 30 minutes to do your workout 💪 😉 thank you, Shaina!

W6/D1 Legs

W6/D2 Upper Body

4 rounds makes such a difference! Tough but great workout!

W6/D3 Legs + Abs

W6/D4 Arms

W6/D5 Full Body

W7/D1 Legs

W7/D2 Arms + Abs

W7/D3 Lower Body

W7/D4 Upper Body

W7/D5 Full Body

Loved this in its entirety! Even though it kicked my butt!

W8/D1 Legs + Abs

W8/D2 Upper Body

I love these leg days!!! Thank you, Shaina!

W8/D3 Legs

W8/D4 Arms + Abs

W8/D5 Full Body

I love that's a quick, hard workout! My legs are feeling it.  Going up in the bar weight ! Thank you, Shaina!

W1/D3 Legs + Abs

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