Name: Playbook - Shaina Fata - W3/D4 Upper Body
Uploaded: 2023-12-28T18:49:32.189Z
Duration: 30 min
Description: W3/D4 Upper Body

Dari

Mica

EQUIPMENT
• Dumbbells
• Pull-Up Bar
• Band or Chair (if you modify your pull-ups)

Getting into some more bar work today! This one is a bit more calisthenics and a little less weights 💪🏾. You have two circuits today to repeat for 3 full rounds!

• 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

• 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: put your knees down when you do your push-up

• keep your elbows hugged into your sides tight!

• your core should be engaged & tailbone drawn back

Walking Push-Ups

• Hinge at the hips to lean forward. Palms face forward (supine).

• Your knees should be slightly bent & spine straight. Look slightly forward!

• Pull the dumbbells up keeping your elbows close to your body.

• Engage your lats as you pull up.

• Lower down in a controlled motion.

DB Bent Over Supine Row

• 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

CIRCUIT 1

• Start with palms face down and forearms shoulder distance apart.

• Walk your feet in as far as you can, without having your chest pool forward over the elbows. 

• Lift hips up high!

• Dive your nose towards the center of your thumbs. Push into the forearms to press back up.

Dolphin Push-Ups

• 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

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

• Grab the bar with your palms facing outward.

• 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.

Pull-Ups

CIRCUIT 2

W3/D4 Upper Body

Lala

Rebecca

Amy Sherman

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♡

W3/D4 Upper Body

Community

More workouts from Shaina Fata