Name: Playbook - Shaina Fata - W3/D5 Arms + Abs
Uploaded: 2024-04-26T21:23:26.055Z
Duration: 40 min
Description: W3/D5 Arms + Abs

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!

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

Plank Walk-Outs

• Lift hips up high and press your palms down in your downward facing dog.

• Bring yourself forward to a plank and drop the hips down, lifting your chest up.

Downdog to Updog

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

Lunge Twists

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

Jumping Jacks

High Knee Slaps

• Push your hips back and flex the toes, reaching them towards your face.

Forward Toe Taps

• Lean far enough back the you feel the stretch in your hip flexor.

Knee Hugs

Do this warm-up!

• Start in pike/downward facing dog position.

• Raise your hips as much as you can keeping your legs extended.

• Lower your head towards the ground, letting your elbows bow out.

• Press back up, keeping the core tight.

Pike push-ups

• 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.

• Roll back out, staying in control.

Swiss Ball Knee Crunches

• 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

MODIFICATION:
• Step feet forward and back instead of hopping off the feet.

EXERCISE:
• Start in a plank position.

• Drive your knees towards your chest one at a time back and forth.

• Increase speed as you feel comfortable.

Mountain Climbers

Circuit 1

• Grip the bar with palms facing out.

• Pull yourself up until your chin gets to the top of the bar.

• Keep your core tight!!

• Squeeze your elbows IN.

Pull-Ups

• Hanging from the bar, keeping your legs extended 

• Raise up while keeping your core tight to form an “L” with your body

• Lower legs back down

• Avoid swinging by keeping the core tight!

Hanging Leg Raises

• Start with holding dumbbells at your chest with the palm facing in.

• Open the arms out to the sides and then press over the head.

• Create one fluid motion by drawing the dumbbells back into your chest right after the extension.

Arnold Press

• Start in a forearm plank with palms face down or hands clasped together. Place a dumbbell about a foot in front of you.

• Raise one arm up and tap the dumbbell. Repeat with the other arm.

• Keep your hips from rocking to much by taking the feet side and engaging the core.

Forearm Plank Forward DB Tap

Circuit 2

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

• Do 40 seconds per side!

• Press your forearm on the ground down and energetically pull it towards you on the ground.

• Open the shoulders. 

• Extending the leg back is optional.

Thread the Needle

• Keek hips above the knees.

• Walk your arms forward to lengthen, while dipping the chest down and opening the shoulders.

Puppy Pose

• If you are a super tight person, Place a pillow, blanket, or yoga block underneath your butt.

• Lengthen the spine up and forward first and then drop your head last.

Seated Forward Fold

• Lengthen the spine before twisting.

• Another way is to cross the top leg over the other.

Supine Twist

Do this cool-down!

W3/D5 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!

Morgan

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

W3/D2 Lower Body

Marie-Emilie

Anna

W3/D3 Arms + Abs

W3/D4 Lower Body

W4/D1 Full Body Circuit

W4/D2 Lower Body

W4/D3 Arms + Abs

W4/D4 Lower Body

W4/D5 Arms + Abs

Beast mode is so empowering! Love them all!

Amy Lucci

W5/D1 Full Body Circuit

W5/D2 Lower Body

W5/D3 Arms + Abs

W5/D4 Lower Body

W5/D5 Arms + Abs

Silvia

Emma

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

W6/D1 Full Body Circuit

W6/D2 Lower Body

W6/D3 Arms + Abs

W6/D4 Lower Body

W6/D5 Arms + Abs

W7/D1 Full Body Circuit

W7/D2 Lower Body

W7/D3 Arms + Abs

Finding the pistol squats so hardddd ahhhhhh

W7/D4 Lower Body

W7/D5  Arms + Abs

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

W3/D5 Arms + Abs

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