Name: Playbook - Shaina Fata - W3/D2 Arms + Abs 🔥
Uploaded: 2024-05-08T18:59:14.706Z
Duration: 50 min
Description: W3/D2 Arms + Abs 🔥

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

Trisha

Priscilla

Amoreena

Sara

Angela

Noni

Caitlyn

Upper Body and Core focus today 🥵. Let’s get moving!! 

You will see mostly drop sets throughout this workout with 2 supersets of 4 rounds,  1 superset of 3 rounds, and 2 stand-alone workouts of 5 rounds.

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

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

Side Bend Swings

MODIFICATION
• Do with your knees down

EXERCISE
• Start in a high plank.

• Bring your elbows down to the ground one at a time.

• Keep your core engaged and feet wide.

• Try not to move your hips back and forth and you lower down and lift back up.

Commandos

• start seated with your legs straight out in front of you and feet together

• place your hands behind your back with fingertips facing in

• press into the floor as you lift your butt up, engaging the glutes and core

• slowly lower back down

Reverse Plank Lifts

Warm-Up

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

• curl the dumbbells up to your shoulders

• continue the movement by pressing the dumbbells straight up and above your head

• slowly lower back down and repeat

Curl to Overhead Press

• 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

• hold a dumbbell in each hand with palms facing forward 

• bring your hands a few inches from your hips

• draw the dumbbells up and towards the center, bringing the bottom of the dumbbells close to each other

• go slow and controlled as you lower back to the starting position

Standing DB Chest Flys

Superset 1

• hold a low weight dumbbell in each hand with knuckles facing forward

• keep arms straight as you raise your dumbbells up to chest height

• split the dumbbells and take your hands out towards the sides, going far enough to engage the shoulders

• reverse your actions and repeat

Front Raise to Lateral Slides

DO REPS PER SIDE

• prop one side of your body up with hand on a flat surface and knee down on the same side

• place your other foot on the ground and hold a dumbbell in your free hand

• draw your elbow up towards your waist until your feel your triceps engage

• keep your elbow in the same place as you fully extend the arm back

Tricep Kick-Backs

Superset 2

• DO 10 PER SIDE

• Start with a dumbbell or kettlebell in one hand and along your side.

• Bend off to the side, keeping your chest up and trying not to hinge or dump the chest forward.

• Use your obliques (side abs) to pull yourself up back to standing.

Side Bends

• start on your back with hands planted on the floor or holding a stable object behind your head

• keep the legs together!!

• draw your knees in and lift the hips as you rotate your knees off to one side of your body
 
• extend back out and repeat on the other side

Revolved Tucks

Superset 3

• start in a plank with your shoulders pressing up and hips at shoulder height

• draw one knee into your chest, holding the core tight

• quickly start to switch and hop off the feet, trying to keep yourself holding a solid plank

Mountain Climbers

W3/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

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

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….. 😂😂😂😂

W2/D2 Arms + Abs 💪🏾

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 🍑

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 ❤️❤️❤️❤️

W3/D2 Arms + Abs 🔥

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