Name: Playbook - Shaina Fata - W2/D2 Arms + Abs 💪🏾
Uploaded: 2024-05-08T18:59:14.599Z
Duration: 50 min
Description: W2/D2 Arms + Abs 💪🏾

Amoreena

I can barely do push-ups and you want me to casually do a push-up and chuck a big old dumbbell over my shoulder. No big deal, I’ve got this…albeit not gracefully or anything but yeah….. 😂😂😂😂

Sara

Angela

Another great upper and core in the books!

Caitlyn

Rolling in to our 2nd arms + abs day of the program 🔥💪🏾!! Let’s crush this one and get moving!

You will see mostly drop sets throughout this workout with 3 supersets of 4 rounds and 1 superset of 3 rounds.

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

• 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

• Place your palms shoulder distance apart & step back into a plank.

• Rotate your inner elbows forward & press your shoulders up.

• Keep the core tight & draw your tailbone back towards your heels.

• Eyes gaze softly forward.

Plank Hold

• 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

• 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

Warm-Ups

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

• rotate the dumbbells so that your palms face forward and hug the elbows in to your sides

• further rotate the hands to the sides until your elbows start to pull away from your body

• curl the dumbbells up to your shoulders, slowly lowering back down

Wide Bicep Curls

• Start standing with a dumbbell in each hand and palms facing away from you.

• Raise the dumbbells out the the sides in a half circle, ending above your head.

• Keep the arms extended and tuck the chin.

Around-the-Worlds

Superset 1

• start in a plank with a dumbbell underneath each hand

• do a push-up, keeping your core active and elbows hugging close to the body

• press back up to a plank and draw one dumbbell across your body and over your shoulder into a side plank

• keep your core tight and lower back down, controlled

DB Push-Up to Side Plank

• hold a dumbbell in each hand with knuckles facing forward

• raise the dumbbells up and to chest height

• keep the core tight!

Front Raises

Superset 2

• hold a dumbbell in each hand and bend your elbows to 90 Degrees 

• rotate the hands out, keeping your elbows hugging close to your body

• keep the arms at 90 degrees and repeat, going slow with your reps

T-Hold External Rotations

MAKE SURE TO DO BOTH SIDES

• from a half kneeling position, hold the dumbbell on the outside of your leg

• lift the weight diagonally across your body

• twist to the side until the dumbbell is above your head

• lower the weight back to the starting position, using control

Kneeling Woodchops

Superset 3

• Get in to a hollow body position by hovering your feet and shoulders off the ground.

• Lift legs and chest to come to a high-boat or V-pose, tapping the toes.

• Lower slow and controlled back to a hollow body position and repeat.

MODIFICATION
• Just do regular leg lifts (chest stays where it is)

V-Ups

• Bring yourself to your forearms and step back into a plank position. Forearms should be parallel to each other.

• 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!

• Rotate to one side, extending your arm overhead. Return to starting position

Forearm Side Plank Rotations

Superset 4

W2/D2 Arms + Abs 💪🏾

Introduction

Parallel Bar Dips - Tutorial & Modifications

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Pistol Squats - Tutorial & Modifications

MaryEllen Bowman

This was awesome! My hip flexors felt a little tight at the end so food for thought for next sequence like this 😋

Clare

Michelle

W1/D1 Lower Body 🍑

Definitely sore this morning from completing my workout yesterday ! Going to do some HIIT cardio today To burn out some lactic acid ! 

I’m in love with this app and your workouts !!

Corinna

Your workouts are the best! I love how I feel after completing them 😊

Sasha

Priscilla

W1/D2 Arms + Abs

Great! Anyone else have trouble figuring out how to get the dumbbell in place for the hamstring curls? Subbed machine curls but still curious…

Phew this one BURNS 🔥 I had to opt out of the box jumps at the end. I don’t think I could even walk upstairs right now!

Virginia

W1/D3 Lower Body

Mica

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

Geraldine

W1/D4 Upper Body

Amazing!! Just the perfect workout for a busy day ✨

Genesis

Victoria

W1/D5 Full Body

Heart pumping great excercise🏋🏻‍♀️

Diane

Neymar

W2/D1 Lower Body

Legs are already toning up and feeling stronger after a short time. Great workouts that don't leave you annoyed by excessive repetitions.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Tara

Today felt AMAZING! My biceps and shoulders are getting stronger!

W2/D4 Upper Body 🔥

Awesome full body workout!💪🏻🔥🔥🔥

Heck yeah! Killer burn esp the burpees at the end 🥵

Jaymie

Ok, that one definitely kicked my bootie 😵‍💫🥵

TerryAnn

W2/D5 Full Body

Assisted pistol squats are getting easier!!! Whoop whoop!

W3/D1 Leg Day 🍑

Loved it. I feel like I’m working parts of my body I’ve never worked before.

Trisha

W3/D2 Arms + Abs 🔥

Erin

W3/D3 Lower Body

Amanda

I would prefer if each exercise said each side or total. I know it typically says per side but then doesn't clarify for the exercises that are "total" so I always second  guess myself and worry I'm not doing it right. Otherwise LOVE!

So hard to try the parallel bar dips after doing all the other stuff. Maybe someday hahaha🤷‍♀️

So good, as always!!

W3/D4 Upper Body

Toughest workout so far in this program. That first circuit was 🔥🔥🔥

Kristy

Made me work and some excercises I haven't done in quite sometime 🥴👍🏼

W3/D5 Full Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Well….maybe I’ll be able to do pistol squats someday…..but until then? I’m so excited to feel how strong my legs are getting during wall sits!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

W4/D2 Arms + Abs 😝

Work up at my normal workout time today, but went to see the Macy’s Thanksgiving parade, walked 18,500 steps around NYC, and came back to the hotel to CRUSH this!! Love that I can take you on the road ❤️❤️❤️❤️

W2/D2 Arms + Abs 💪🏾

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