Name: Playbook - Shaina Fata - W5/D2 Arms
Uploaded: 2023-12-28T18:49:32.385Z
Duration: 30 min
Description: W5/D2 Arms

Dari

Lauren

EQUIPMENT
• Dumbbells
• Barbell
• Pull-Up Bar

You have four rounds today to crush 💪🏾!! You are welcome to do each exercise individually for 3 rounds or do each one once through before starting another round.

This one may be a little spicy 🥵. Take those rest breaks and don’t forget to warm-up!!

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

Side Bends

• Bring hands shoulder width apart and keep your core tight.

Downdog to Plank

• Bring feet wide with soft knees and extend arms out to your sides.

• Crossover the body and tap your opposite foot.

Wide Leg Crossover Taps

• Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows.

• Keep your core braced and eyes looking straight ahead.

• Press the bar directly overhead.
 
• Lower the bar back down to the starting position with control.

Barbell Shoulder Press | Warm-Up

Warm-Up

• 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

• 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

• 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

Barbell Shoulder Press

Arm Workout

W5/D2 Arms

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♡

W5/D2 Arms

Community

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