Name: Playbook - Shaina Fata - W2/D2 Upper Body
Uploaded: 2023-12-28T18:49:31.975Z
Duration: 30 min
Description: W2/D2 Upper Body

Amy Sherman

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

Dari

Mica

EQUIPMENT
• Dumbbells
• Plyo Box (for Tricep dips)

Another killer arm day 😝! You only have one circuit today. Good luck!

MODIFICATION (low impact):
Step the feet one at a time in and out while raises your arms overhead.

Jumping Jacks

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

• 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

• 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

• 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

• I used 15-lbs for these! You will want a lighter pair of dumbbells.

• Keep elbows slightly bend for your side arm raises and engage your core tightly.

• Raise your dumbbells forward with knuckles facing up, slightly tucking your chin.

DB Forward to Side Arm Raises

• 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 holding dumbbells at your chest with the palm facing in.

• Open the arms out to the sides and then press over the head.

• Create one fluid motion by drawing the dumbbells back into your chest right after the extension.

DB Arnold Presses

Upper Body Workout

W2/D2 Upper Body

Lala

Rebecca

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

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

W1/D4 Upper Body

Zulmar

Arael

W1/D5 Full Body Circuit

Awesome workout!  Getting better at box jumps!

Jordyn

W2/D1 Legs + Abs

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

Ruth

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/D2 Upper Body

Community

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