Name: Playbook - Shaina Fata - W1/D5 Arms + Abs
Uploaded: 2024-04-26T21:23:26.011Z
Duration: 40 min
Description: W1/D5 Arms + Abs

Awesome workout! That ball move is harder than it looks and i loved the pull up to jump back to push up move!

Andrea C

Morgan

Allyson

Anna

This one is upper body + core!

EQUIPMENT NEEDED: dumbbells (I used 20 lbs and 15lbs), medium swiss ball, pull-up bar

• Make sure to do your warm-ups and cool-downs!!

• You have 8 exercises that are broken into sets of 4.

• Each set of 4 will be repeated for 4 full rounds before moving on to the next set.

• Set your personal timer in the top right corner to for a 1-minute break in-between sets of 4.

Do this warm up before your arms + abs workout!

• Keep the feet wide and try not to rock the hips too much.

Plank Walk-Outs

• Lift hips up high and press your palms down in your downward facing dog.

• Bring yourself forward to a plank and drop the hips down, lifting your chest up.

Downdog to Updog

• Step the foot outside the hand, keeping your glutes and core engaged.

Lunge Twists

• Can modify by stepping the feet in and out while still bringing the arms overhead.

Jumping Jacks

High Knee Slaps

• Push your hips back and flex the toes, reaching them towards your face.

Forward Toe Taps

• Lean far enough back the you feel the stretch in your hip flexor.

Knee Hugs

Do this warm-up!

• MODIFICATION: put knees on the ground

• Begin in a push up position with hands wide, slightly turning the fingers inward.

• Keep core tight & hips up as you lower down to the floor.

• Push through your arms to rise back up.

Wide Push-Up

• Lay on your back & reach your arms up over your head.

• Extend the legs out.

• Hover feet and shoulders a few inches off the ground.

• Slowly alternate your legs, keeping them straight and the inner thighs squeezing together.

• Crunch up & tap your toes each time you bring the leg in.

Scissor Leg Crunches

• MODIFICATION: step the feet back instead of jumping & put knees down at the push-up

• Begin with dumbbell in each hand and feet hip width.

• Draw the dumbbells up & in front of your chest, bowing the elbows out.

• Lower dumbbells to the ground, press hips back while keeping bent knees.

• When you reach the ground, hop back into a plank and then hop back forward (modify with stepping forward and back).

• Keep the spine long and flat as you pull the dumbbells back up to standing.

DB Upward Row to Jump Back Push-Up

• MODIFICATION: do on your back instead & crunch knees in (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Knee Crunches

Set 1

Pull-Ups

• MODIFICATION: step the feet to crunch instead of hopping

• Start in a high plank, pressing the palms down & your shoulders up.

• Bring one knee in towards your opposite elbow.

• Hop off the feet quickly, crossing the knees from side to side.

Cross body mountain climbers

• MODIFICATION: do standing or on your knees

• Start in a plank position with dumbbells shoulder distance apart.

• Keep your feet wide.

• Draw one elbow back along your side and fully extend the arm until the Tricep flexes.

• Squeeze your core tight and try not to rock the hips!

DB Plank Tricep Kick-Backs

• Place the ball in between your feet. Squeeze your inner thighs to hold it in place!
 
• Lay down on your back.

• Lift the ball up to your hips & then lift the hips up to push the feet straight towards the ceiling.

• Press your forearms down at the hip lift to add force and stay stable.

Leg Lift to Hip Lift w/ Swiss Ball Hold

Set 2

Do this cool-down after your arms + abs workout!

• Do 40 seconds per side!

• Press your forearm on the ground down and energetically pull it towards you on the ground.

• Open the shoulders. 

• Extending the leg back is optional.

Thread the Needle

• Keek hips above the knees.

• Walk your arms forward to lengthen, while dipping the chest down and opening the shoulders.

Puppy Pose

• If you are a super tight person, Place a pillow, blanket, or yoga block underneath your butt.

• Lengthen the spine up and forward first and then drop your head last.

Seated Forward Fold

• Lengthen the spine before twisting.

• Another way is to cross the top leg over the other.

Supine Twist

Do this cool-down!

W1/D5 Arms + Abs

This was great! Got a good sweat and I'm looking forward to the next!!! Thanks!!!

Brandy

So so good! I’ve been following you and taking workouts from your insta that you post so I’m pumped to get your full programs!!!

Carly

heart rate went up to 192bpm holyyy🥵💦

Shanice

W1/D1 Full Body Circuit

short, burner and easy to follow!! 🔥🔥

Wow , estuve 30 min a full 😂🙌🏻🙌🏻

Mara

W1/D2 Lower Body

Love seeing some stability ball moves!!! I also did some pull downs with my doorframe cables to sub for chin ups and subbed another ball core move for the other one that needed a pullup bar

Amazing and you are beyond beautiful! ❤️✨

Rachael

Definitely felt this one in my back & shoulders, great burn!

Lisa

W1/D3 Arms + Abs

Erin

W1/D4 Lower Body

Cordelia

Love your workouts!!! Feel so good afterwards.

Teri

Kris

W2/D1 Full Body Circuit

Holly

Seetha Ramasamy

Kenia

W2/D2 Lower Body

More and more sweat 🔥. Leaking right now!

W2/D3  Arms + Abs

Really loved this one- very challenging! Felt like it was working on a lot of the smaller stabilizing muscles that we often ignore. New stuff was definitely working today!

W2/D4 Lower Body

I honestly was not feeling this one 😂 the moves were pretty tough.

Awesome workout! Arms are going to be sore

This one felt super hard! Lots of modifications for me

W2/D5 Arms + Abs

I’m going to feel that one in the morning! Amazing workout!

Katy

W3/D1 Full Body Circuit

Eden

W3/D2 Lower Body

Marie-Emilie

W3/D3 Arms + Abs

W3/D4 Lower Body

W3/D5 Arms + Abs

W4/D1 Full Body Circuit

W4/D2 Lower Body

W4/D3 Arms + Abs

W4/D4 Lower Body

W4/D5 Arms + Abs

Beast mode is so empowering! Love them all!

Amy Lucci

W5/D1 Full Body Circuit

W5/D2 Lower Body

W5/D3 Arms + Abs

W5/D4 Lower Body

W5/D5 Arms + Abs

Silvia

Emma

I LIIIIIIVVVVVEEEEEE!!!!! *mushu's voice*

W6/D1 Full Body Circuit

W6/D2 Lower Body

W6/D3 Arms + Abs

W6/D4 Lower Body

W6/D5 Arms + Abs

W7/D1 Full Body Circuit

W7/D2 Lower Body

W7/D3 Arms + Abs

Finding the pistol squats so hardddd ahhhhhh

W7/D4 Lower Body

W7/D5  Arms + Abs

I’ve been avoiding this workout bc of the lizards, glad i finally did it tho. Hot damnnnnn!

W1/D5 Arms + Abs

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