Name: Playbook - Shaina Fata - W4/D3 Arms + Abs
Uploaded: 2024-04-26T21:23:26.067Z
Duration: 40 min
Description: W4/D3 Arms + Abs

Allyson

This one is upper body + core!

EQUIPMENT NEEDED: 
- dumbbells (I used 20 lbs and 15lbs)
- pull-up bar
- box or surface 

• 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!

• Can modify without hopping by just kicking the butt with your heels.

Butt Kicks

• Flex your toes and reach them towards you when you kick out.

Heel Kick-Outs w/ Claps

• Kick the heel out as far as possible.

Standing Crossover Toe Taps

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

Plank to Cross Heel Tap

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

Plank Walk-Outs

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

Jumping Jacks

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

Reverse Table Lifts

Do this warm-up!

• Sit down into a squat with one dumbbell in your left hand.

• Pull the dumbbell up to your chest, keeping the knuckles facing forward.

• When you reach the chest, quickly flip the hand so that the palm faces forward.

• Extend dumbbell fully over the head with palm facing forward.

• Reverse and repeat.

Snatches - LEFT

• Sit down into a squat with one dumbbell in your right hand.

• Pull the dumbbell up to your chest, keeping the knuckles facing forward.

• When you reach the chest, quickly flip the hand so that the palm faces forward.

• Extend dumbbell fully over the head with palm facing forward.

• Reverse and repeat.

Snatches - RIGHT

• Start on your left 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.

Side Plank Hip Dips - LEFT

• 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.

Side Plank Hip Dips - RIGHT

• 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 standing with a dumbbell in each hand and knuckles facing forward.

• Lower the dumbbells down to the ground, pushing the hips back, bending the knees, and keeping the spine straight.

• Pull back up.

• Draw the dumbbells up to chest height, letting your elbows bow out to the sides.

DB Deadlift to Upward Row

Circuit 1

• 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 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.

Plank Box Up-Downs

• Lay down on the floor with your feet flat and knees bent.

• Grab your dumbbells and place them together above your chest.

• Push the dumbbells up fully above the chest.

• Keep your back and flat to the floor as possible.

Triangle Floor Press

• Lay down on your back with legs together and arms straight over head.

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

• Drive one knee in, bringing your hands behind the thigh to clap.

• Extend back out and repeat on your second side.

Knee Drive Claps

Circuit 2

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

• Do 40 seconds per side!

• Step outside the foot and turn the toe outwards.

• Roll to the pinky edge of the foot to open the hip.

• Optional to bend the back knee and bind with the foot.

• You can place your hand on a yoga block to make the bind more accessible.

Low Lunge Quad Stretch

• Keek hips above the knees.

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

Puppy Pose

• 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!

W4/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!

Morgan

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

W3/D5 Arms + Abs

W4/D1 Full Body Circuit

W4/D2 Lower Body

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!

W4/D3 Arms + Abs

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