Name: Playbook - Shaina Fata - W4/D2 Arms + Abs
Uploaded: 2023-12-28T18:49:32.267Z
Duration: 40 min
Description: W4/D2 Arms + Abs

Those pull-ups are hard!!! Awesome workout!

Dari

EQUIPMENT
• Dumbbells
• Plyo Box
• Pull-Up Bar

This is a fun combo workout that is a little more calisthenics and a little less weights again today 💪🏾. These workouts are great to balance out the heavier weight training and hit some different muscles with more bodyweight 😝. Have fun and good luck!! You have two circuits today for 3 full rounds!

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

Side Bends

• 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

Warm-Up

• Start in a high plank with your palms pressing down & shoulders pressing upwards.

• Place one hand on the box & follow with your other hand.

• Reverse back to plank.

• Switch the hand you first put on the box each time.

• Keep your core tight & plank solid throughout the whole time.

Box Up-Downs

• Start with a dumbbell in each hand, resting on your shoulders with palms facing out.

• Press a dumbbells up at the same time, keeping the core tight.

• Use control to lower back down.

DB Overhead Presses

• CAN BE MODIFIED WITHOUT BOX

• Start with feet on the box and get into a plank with hands under the shoulders.

• Draw your knees in and across your body one at a time, tapping the opposite arm if possible.

Box Cross Knee Taps

• Start seated with a dumbbell in between your hands.

• Hover your feet off the ground. Optional to cross the ankles but you want to keep your inner thighs together!

• Keep your chest up and core squeezing tight. Wrap your tailbone down.

• Rotate dumbbells from side to side, maintaining a strong core.

DB Russian Twists

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 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

• 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 Crunches

• 1 REP IS 1 WIDE AND 1 DIAMOND

• MODIFICATION: do with knees on the floor.

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

• Hug your elbows in tight as you do a diamond push-up.

• Walk hands out wide and do a wide push-up, letting the elbows bow out.

Diamond to Wide Push-Up

• Start on your back with feet and shoulders hovering off the ground. Bring hands behind your head.

• Keep legs straight as you bring one up to hover over the hips, tapping the toe with both fingers.

Scissor Leg Toe Taps

CIRCUIT 2

W4/D2 Arms + Abs

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♡

W4/D2 Arms + Abs

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