Name: Playbook - Shaina Fata - W3/D2 Arms
Uploaded: 2023-12-28T18:49:32.148Z
Duration: 30 min
Description: W3/D2 Arms

Great workout..  The arms will be feeling it later..

Amy Sherman

JANETH

Quick, but effective! Especially when busy♡

Dari

EQUIPMENT
• Dumbbells
• Plyo Box (or something for Tricep dips)

Only 4 exercises today but we are doing them for 4 FULL ROUNDS 😝. My recommendation is to do each one once through before starting another round 💪🏾. The rest timer is set for 30 seconds but you can take as much as you need to finish this one!

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

Jumping Jacks

• Bring hands shoulder width apart and keep your core tight.

Downdog to Plank

• Keep your inner thighs and core tight.

• Press firmly in to your bottom palm as you twist.

Lunge Twist

• 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

• MODIFICATION: do with knees on the floor.

• Start in a plank with your index fingers together & thumbs together (diamond)

• Press down firmly with your palms while pressing your shoulder upwards.

• Keep your core tight & body straight.

Diamond Push-Ups

• 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.

DB Around-the-Worlds

• Start in a plank with one dumbbell in between your hands and slightly behind them.

• Grab the dumbbell in one hand and draw it across your chest like you’re pulling on a lawnmower.

• Raise the dumbbell over your shoulder, keeping it in line with the bottom arm!

• DO NOT BRING THE DUMBBELL BEHIND YOUR SHOULDER. This can cause injuries!

• MODIFY by doing this on your knees. Bottom knee is down at the side plank.

DB Side Plank Pulls

• 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

Upper Body Workout

W3/D2 Arms

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

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

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

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

W3/D2 Arms

Community

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