Name: Playbook - Shaina Fata - W1/D4 Upper Body
Uploaded: 2023-12-28T18:49:31.758Z
Duration: 40 min
Description: W1/D4 Upper Body

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

Trisha

Alicia

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

Dari

Hit every part of my upper body, loved it!

Alejandra

Jenny

EQUIPMENT
• Barbell
• Dumbbells
• Plyo Box

Get your arms ready for this burner 🔥. This one is split into two circuits!

I recommend doing each exercise once through before starting the next round.

Pull on your forearm and push the hip out to the side.

Side Bends

• Bring feet hip width.

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

Plank Walk-Outs

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

Downdog to Updog

• Keep your inner thighs and core tight.

• Press firmly in to your bottom palm as you twist.

Lunge Twist

• 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

• Hold a barbell in front of your body palms facing you.

• Raise your elbows up and to the sides, pulling the bar towards your chin.

• Keep the bar close to the body.

• Pause at the top, elbows no higher than the shoulders.

• Return the bar back to starting position.

Barbell Upward Row

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

• Extend your arm up and engage your triceps.

• Lower slowly to starting position.

• Keep your core tight.

DB Overhead Tricep Press

• Start with a dumbbell in each hand, knuckles facing forward.

• Raise one dumbbell forward, tucking your chin. Only go to shoulder height or a little under!

• Lower back down and repeat on your second side.

DB Forward Arm Raises

CIRCUIT 1

• 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.

Box Tricep Dips

• Start with a dumbbell in each hand, resting on your shoulders with palms facing out.

• Press a dumbbells up at the same time, keeping the core tight.

• Use control to lower back down.

DB Overhead Presses

• MODIFICATION: do with knees on the floor.

• Start in a plank with your index fingers together & thumbs together (diamond)

• Press down firmly with your palms while pressing your shoulder upwards.

• Keep your core tight & body straight.

Diamond Push-Ups

CIRCUIT 2

W1/D4 Upper Body

Lala

Rebecca

Amy Sherman

W1/D1 Legs

mimoro9@gmail.com

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

Sera

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

Porcha

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

W1/D3 Legs + Abs

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♡

W1/D4 Upper Body

Community

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