Name: Playbook - Shaina Fata - W4/D4 Upper Body
Uploaded: 2023-12-28T18:49:32.301Z
Duration: 30 min
Description: W4/D4 Upper Body

EQUIPMENT
• Dumbbells
• Pull-Up Bar

You have two circuits today for this fiery arm workout 💪🏾🔥. Grab your equipment and let’s do it 😝

MODIFICATION (low impact):
Step the feet one at a time in and out while raises your arms overhead.

Jumping Jacks

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

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

Push-Ups

Warm-Up

• MODIFICATION: do with knees on the floor.

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

• Press down firmly with your palms while pressing your shoulder upwards.

• Keep your core tight & body straight.

Diamond 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 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

• Bring your feet wide and hinge at the hips to lean forward.

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

• Pull the dumbbells up one at a time, keeping your elbows close to your body.

• Engage your lats as you pull up.

• Lower down in a controlled motion.

Wide Leg DB Alternating Bent Over Rows

• 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.

DB Around-the-Worlds

• 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

W4/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

Alicia

Quick and awesome for my arms!!! Thank you Shaina

Dari

Hit every part of my upper body, loved it!

Alejandra

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/D4 Upper Body

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