Name: Playbook - Shaina Fata - W4/D2 Arms + Abs 😝
Uploaded: 2024-05-08T18:59:14.727Z
Duration: 60 min
Description: W4/D2 Arms + Abs 😝

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

Sara

Our last combo day of the program 😎🔥. This one is extra spicy 😮‍💨🌶️

You will see mostly drop sets throughout this workout with 3 supersets of 4 rounds and 1 superset of 3 rounds.

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

• start standing with feet hip width apart

• raise your arms up overhead, extending the arms straight and spreading the fingers wide

• draw the elbows down and along your sides, engaging the arms as you do

• extend back up and repeat

Over Head Pull-Downs

• Place your palms shoulder distance apart & step back into a plank.

• Rotate your inner elbows forward & press your shoulders up.

• Keep the core tight & draw your tailbone back towards your heels.

• Eyes gaze softly forward.

Plank Hold

• start in a plank with shoulders pushing up and core engaged

• slowly lower down, hugging your elbows as close to your body as comfortable 

• when you reach the floor, keep your hands where they are

• lift your chest up and squeeze your shoulders back, lifting the hands a few inches off the floor

• press back up to a plank and repeat

Cobra Push-Ups

• start seated with your legs straight out in front of you and feet together

• place your hands behind your back with fingertips facing in

• press into the floor as you lift your butt up, engaging the glutes and core

• slowly lower back down

Reverse Plank Lifts

Warm-Up

• Bring your feet slightly wider than your hips, holding a kettlebell or dumbbell in each hand.

• Hinge at the waist, keeping your core tight and back straight.

• Draw the weights up in to your waist one at a time.

Wide Leg Alternating Rows

• start standing with feet hip width and a dumbbell in each hand

• rotate the dumbbells so that your palms are facing forward

• lift one dumbbell up to shoulder height

• lower slowly back down and repeat on your other side, alternating

Alternating Supinated Front Raises

Superset 1

• 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.

Around-the-Worlds

• hold a dumbbell in each hand above the shoulders

• bring feet hip width apart with a slight bend to the knees

• press both dumbbells up and over the head, keeping the core tight

• lower the dumbbells back down, controlled

Shoulder Presses

Superset 2

• Start with your arms extended above your shoulders and a dumbbell in each hand

• Bend at the elbows lowering the dumbbells towards the top of your head

• Fully extend your arms back up contracting your triceps

Skull Crushers

MAKE SURE TO DO BOTH SIDES

• from a half kneeling position, hold the dumbbell on the outside of your leg

• lift the weight diagonally across your body

• twist to the side until the dumbbell is above your head

• lower the weight back to the starting position, using control

Kneeling Woodchops

Superset 3

DO REPS PER SIDE

• Start on your right side.

• Press your forearm firmly down and lift the hips.

• Try to keep your hips in line with your shoulders!! Don’t push the butt too far back or hips too far forward.

Forearm Side Plank Hip Dips

• start on your back with hands planted on the floor or holding a stable object behind your head

• keep the legs together!!

• draw your knees in and lift the hips as you rotate your knees off to one side of your body
 
• extend back out and repeat on the other side

Revolved Tucks

Superset 4

W4/D2 Arms + Abs 😝

Introduction

Parallel Bar Dips - Tutorial & Modifications

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Angela

Pistol Squats - Tutorial & Modifications

MaryEllen Bowman

This was awesome! My hip flexors felt a little tight at the end so food for thought for next sequence like this 😋

Clare

Michelle

W1/D1 Lower Body 🍑

Definitely sore this morning from completing my workout yesterday ! Going to do some HIIT cardio today To burn out some lactic acid ! 

I’m in love with this app and your workouts !!

Corinna

Your workouts are the best! I love how I feel after completing them 😊

Sasha

Priscilla

W1/D2 Arms + Abs

Great! Anyone else have trouble figuring out how to get the dumbbell in place for the hamstring curls? Subbed machine curls but still curious…

Phew this one BURNS 🔥 I had to opt out of the box jumps at the end. I don’t think I could even walk upstairs right now!

Virginia

W1/D3 Lower Body

Mica

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

Geraldine

W1/D4 Upper Body

Amazing!! Just the perfect workout for a busy day ✨

Genesis

Victoria

W1/D5 Full Body

Heart pumping great excercise🏋🏻‍♀️

Diane

Neymar

W2/D1 Lower Body

Amoreena

I can barely do push-ups and you want me to casually do a push-up and chuck a big old dumbbell over my shoulder. No big deal, I’ve got this…albeit not gracefully or anything but yeah….. 😂😂😂😂

W2/D2 Arms + Abs 💪🏾

Legs are already toning up and feeling stronger after a short time. Great workouts that don't leave you annoyed by excessive repetitions.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Tara

Today felt AMAZING! My biceps and shoulders are getting stronger!

Caitlyn

W2/D4 Upper Body 🔥

Awesome full body workout!💪🏻🔥🔥🔥

Heck yeah! Killer burn esp the burpees at the end 🥵

Jaymie

Ok, that one definitely kicked my bootie 😵‍💫🥵

TerryAnn

W2/D5 Full Body

Assisted pistol squats are getting easier!!! Whoop whoop!

W3/D1 Leg Day 🍑

Loved it. I feel like I’m working parts of my body I’ve never worked before.

Trisha

W3/D2 Arms + Abs 🔥

Erin

W3/D3 Lower Body

Amanda

I would prefer if each exercise said each side or total. I know it typically says per side but then doesn't clarify for the exercises that are "total" so I always second  guess myself and worry I'm not doing it right. Otherwise LOVE!

So hard to try the parallel bar dips after doing all the other stuff. Maybe someday hahaha🤷‍♀️

So good, as always!!

W3/D4 Upper Body

Toughest workout so far in this program. That first circuit was 🔥🔥🔥

Kristy

Made me work and some excercises I haven't done in quite sometime 🥴👍🏼

W3/D5 Full Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Well….maybe I’ll be able to do pistol squats someday…..but until then? I’m so excited to feel how strong my legs are getting during wall sits!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Work up at my normal workout time today, but went to see the Macy’s Thanksgiving parade, walked 18,500 steps around NYC, and came back to the hotel to CRUSH this!! Love that I can take you on the road ❤️❤️❤️❤️

W4/D2 Arms + Abs 😝

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