Name: Playbook - Shaina Fata - W2/D4 Arms + Abs
Uploaded: 2023-12-28T18:49:32.051Z
Duration: 40 min
Description: W2/D4 Arms + Abs

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

Amy Sherman

JANETH

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

Dari

Pull up bar is a whole different level! 🔥😂

Jessica

Recovering from covid this is what I needed… I’m so happy to be back in the gym!!!!

Mica

EQUIPMENT
• Barbell
• Pull-Up Bar
• Dumbbells

Another killer combo today that’s a little lighter but still will work the arms and core 💪🏾. You have two circuits today to be completed for three full rounds each 🔥. Good luck and get after it!!

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

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

Downdog to Updog

• 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

• Bend over at 45 degrees, holding the bar with knuckles facing forward.

• Row to your belly button keeping your elbows tight along your sides.

• Maintain the curvature in your lower back and avoid swinging or bouncing.

Barbell Bent Over Row | Warm-Up

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.

• Let your elbows bow out.

• Push through your arms to rise back up.

Wide Push-Ups

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

• keep core tight & draw tailbone down/back

Hanging Rainbow Crunches

Barbell Bent Over Row

CIRCUIT 1

MODIFICATION: put your feet under a stable & heavy/solid object.

• Start on your back with one dumbbell held to your chest. Feet should be flat on the floor.

• Press the dumbbell straight up over the chest and slightly over the head.

• Use your core & weight of the dumbbell to Press up and crunch up into a seat.

• Slowly lower back down and repeat.

DB Full Sit-Ups

• MODIFICATION: do with a resistance band looped around the bar & around your feet or on your shins

• Grab the bar with your palms facing you

• Pull your torso up until your head is above the bar 

• Keeping your elbows close to your body

• Pause at the top and lower with slow controlled motion

Chin-Ups

• Start with a dumbbell parallel on the floor in front of you. 

• Squat around the dumbbell and grab hold of it with one hand.

• Draw the dumbbell up, pushing the hips forward and extending the arm overhead.

• Reverse and squat back down, switching hands on the dumbbell and repeating.

DB Alternating Snatches

CIRCUIT 2

W2/D4 Arms + Abs

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

Elena

Porcha

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

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

Ruth

W2/D3 Legs

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

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!

Seetha Ramasamy

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!

W2/D4 Arms + Abs

Community

More workouts from Shaina Fata