Name: Playbook - Shaina Fata - W4/D5 Arms + Abs
Uploaded: 2024-04-26T21:23:26.075Z
Duration: 40 min
Description: W4/D5 Arms + Abs

Lisa

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!

Arm Circles

• Make sure to keep the spine nice and tall.

Revolved High Knee Slams

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

Jumping Jacks

• 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

• Sit into the heels and push the butt back in your squat.

Squat Touch-Downs

Do this warm-up!

• Start by doing a wide push-up on the DBs. 

• Move one hand in between and push-up again.

• Being both hands in between and in a diamond shape and push-up.

• Reverse all to get back to a wide push-up.

• Repeat cycle until you have done 5 FULL DIAMOND PUSH-UPS.

DB Wide to Narrow Push-Up

• Hang from a bar with arms completely extended.

• Raise your legs up to the height of your hips.

• Flutter your feet, bringing them one on top of the other.

• Keep your core activated & shoulders slightly engaged.

Hanging V-Hold Flutter Kicks

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

• Curl the dumbbells up in a hammer curl and then extend back down.

• Sit FAR back into your heels to squat down, simultaneously lifting both dumbbells straight forward to shoulder height.

DB Curl to Forward Arm Raise

• Start sitting on the box with hands behind you.

• Draw your legs up straight, crunching the chest up at the same time.

• Crunch both knees in, again lifting the chest.

Box V-Up to Knee Crunch

Circuit 1

• Put your feet on an elevated surface and get into a high plank position.

• Press firmly down and hug the core to stay stable!

• Pick one leg up and drop the knee to the ground.

• Step back and repeat on your second side, continuously alternating the legs.

Elevated Knee Drops

• Grip the bar with palms facing out.

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

• Squeeze your elbows IN.

Pull-Ups

• Start in a table position with a dumbbell parallel to the top of your mat and behind one of your wrists.

• Hover your knees a couple inches off the ground. Push your shoulders up!!

• Drag the dumbbell to the opposite side of the mat.

• Hop the feet back into a plank and then hop back again.

Table DB Slide to Jump-Back

• MODIFICATION: do standing (bent over) or on your knees

• Start in a plank position with dumbbells shoulder distance apart.

• Keep your feet wide.

• Draw one elbow back along your side and fully extend the arm until the Tricep flexes.

• Squeeze your core tight and try not to rock the hips!

DB Plank Tricep Kick-Backs

Circuit 2

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

• Do 40 seconds per side!

• Arms should be at 90 degree angles.

• Don’t straighten the arm!! Just move the hand up slightly if you need to adjust.

Intense Shoulder Stretch

• 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

• Feet hip width and knees should be slightly bent the whole time!

• Soften at the hips and relax your neck and shoulders.

Standing Forward Fold

• Press down into the your palms and squeeze the shoulders back.

• Rock back and forth SLOWLY.

Reverse Table Rocks

Do this cool-down!

W4/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!

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

W3/D5 Arms + Abs

W4/D1 Full Body Circuit

W4/D2 Lower Body

W4/D3 Arms + Abs

W4/D4 Lower Body

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/D5 Arms + Abs

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