Name: Playbook - Shaina Fata - W3/D3 Arms + Abs
Uploaded: 2024-04-26T21:23:26.047Z
Duration: 40 min
Description: W3/D3 Arms + Abs

Morgan

Marie-Emilie

Anna

This one is upper body + core!

EQUIPMENT NEEDED: 
- dumbbells (I used 20 lbs and 15lbs)
- medium swiss ball
- pull-up bar

• Make sure to do your warm-ups and cool-downs!!

• You have 8 exercises that are broken into sets of 4.

• Each set of 4 will be repeated for 4 full rounds before moving on to the next set.

• Set your personal timer in the top right corner to for a 1-minute break in-between sets of 4.

Do this warm up before your arms + abs workout!

Arm Circles

• Make sure to keep the spine nice and tall.

Revolved High Knee Slams

• Can modify by stepping the feet in and out while still bringing the arms overhead.

Jumping Jacks

• Keep the feet wide and try not to rock the hips too much.

Plank Walk-Outs

• Lift hips up and keep your ribs pulled in in your downward facing dog.

Plank to Cross Heel Tap

• Step the foot outside the hand, keeping your glutes and core engaged.

Lunge Twists

• Press firmly into the palms and draw your shoulders back when you lift up.

Reverse Table Lifts

Do this warm-up!

• Start in a high plank.

• Lower yourself down, hugging your elbows into your sides.

• Draw your shoulders back and away from your ears.

• Keep the core tight!

• MODIFICATION: you can put your knees down, however, try to get as many full ones in as you can first!

Push-Ups

• MODIFICATION: do on your back instead & crunch both knees in at a time & twisting to the side (add intensity by lifting your chest off the ground & putting your arms over your head)

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

• keep core tight & draw tailbone down/back

Hanging Revolved Knee Crunches

MODIFICATION:
• Step feet forward one at a time forward and back instead of jumping.

EXERCISE:

• Start in a plank with dumbbells shoulder distance apart and a hand on each.

• Draw one elbow back sharply.

• Try not to turn the pelvis too much when you lift your dumbbells.

• Drive both knees forward, keeping the legs together. Jump back.

• Repeat with second side/arm.

Plank Row to Double Knee Drives

• Start on your back with feet out straight and arms overhead.

• Clasp hands together, leaving index fingers pointed out.

• Hover feet and shoulders a few inches off the ground.

• Lift one leg up, keeping it straight. At the same time crunch up and send your hands forward on the outside of the lifted thigh.

Scissor Slices

Circuit 1

• 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 in a forearm plank with your palms flat on the floor or hands clasped together.

• Press your shoulders up and wrap your tailbone back.

• Dip the hips off to one side, going as close to the floor as possible.

• Pull back through center and repeat on the second side.

Forearm Plank Hip Dips

• Bring the dumbbells up to your shoulders with your elbows pointed out to the sides.

• Press the dumbbells up and over your head, tucking your chin.

• Keep you knees slightly bent & core tight!

DB Overhead Shoulder Press

• Start with feet on the ball, inner thighs locked together, & hands firmly on the floor in a high plank.

• Keep your core active and tight! Push your shoulder blades up, pressing the palms firmly down.

• Draw your knees in towards your chest one at a time, keeping the ball in place.

Swiss Ball Mountain Climbers

Circuit 2

Do this cool-down after your arms + abs workout!

• Do 40 seconds per side!

• Arms should be at 90 degree angles.

• Don’t straighten the arm!! Just move the hand up slightly if you need to adjust.

Intense Shoulder Stretch

• Step the foot outside the other leg. 

• Twist toward the outside of the best leg, wrapping the arm around your leg.

• Lightly pull to open the hip.

Half Lord of the Fishes

• Do 40 seconds per side!!

• Press your elbows together and reach them forward. 

• Pull your shoulder blades apart from each other.

Eagle Arms

• Press down into the your palms and squeeze the shoulders back.

• Rock back and forth SLOWLY.

Reverse Table Rocks

Do this cool-down!

W3/D3 Arms + Abs

This was great! Got a good sweat and I'm looking forward to the next!!! Thanks!!!

Brandy

So so good! I’ve been following you and taking workouts from your insta that you post so I’m pumped to get your full programs!!!

Carly

heart rate went up to 192bpm holyyy🥵💦

Shanice

W1/D1 Full Body Circuit

Veerle

Kimberly

Andrea C

W1/D2 Lower Body

Love seeing some stability ball moves!!! I also did some pull downs with my doorframe cables to sub for chin ups and subbed another ball core move for the other one that needed a pullup bar

Amazing and you are beyond beautiful! ❤️✨

Rachael

Definitely felt this one in my back & shoulders, great burn!

Lisa

W1/D3 Arms + Abs

Erin

W1/D4 Lower Body

Awesome workout! That ball move is harder than it looks and i loved the pull up to jump back to push up move!

Allyson

W1/D5 Arms + Abs

Amazing! That hit! Love how well-rounded your workouts are always

Cordelia

Love your workouts!!! Feel so good afterwards.

Teri

W2/D1 Full Body Circuit

Holly

Seetha Ramasamy

Kenia

W2/D2 Lower Body

More and more sweat 🔥. Leaking right now!

W2/D3  Arms + Abs

Really loved this one- very challenging! Felt like it was working on a lot of the smaller stabilizing muscles that we often ignore. New stuff was definitely working today!

W2/D4 Lower Body

I honestly was not feeling this one 😂 the moves were pretty tough.

Awesome workout! Arms are going to be sore

This one felt super hard! Lots of modifications for me

W2/D5 Arms + Abs

I’m going to feel that one in the morning! Amazing workout!

Katy

W3/D1 Full Body Circuit

Eden

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Beast mode is so empowering! Love them all!

Amy Lucci

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W5/D5 Arms + Abs

Silvia

Emma

I LIIIIIIVVVVVEEEEEE!!!!! *mushu's voice*

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Finding the pistol squats so hardddd ahhhhhh

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I’ve been avoiding this workout bc of the lizards, glad i finally did it tho. Hot damnnnnn!

W3/D3 Arms + Abs

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