Name: Playbook - Shaina Fata - W5/D4 Arms + Abs
Uploaded: 2023-12-28T18:49:32.455Z
Duration: 40 min
Description: W5/D4 Arms + Abs

Dari

Jessi

EQUIPMENT
• Dumbbells
• Pull-Up Bar
• Box for Tricep dips

Mixing upper body and core work today 😝. My suggestion is to do each exercise once through before starting the next round. You have 2 separate circuits so make sure to finish the first before starting the second!

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

MODIFICATION:
Do on your knees!

• Start in a plank with your shoulders pressed up and palms shoulder distance apart.

• Turn towards one side and raise one arm up, rotating the body into a side plank.

Plank to Side Plank

• Bring hands behind you with fingers facing towards your body. Feet should be hip width.

• Press firmly down in to the palms and squeeze shoulders back in to a reverse table.

Reverse Table Lifts

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 yourself to your back & extend your arms over your head with a dumbbell in between your hands.

• Hover your feet & shoulders a few inches off the floor.

• Push your spine into your mat like you want to flatten it on the floor.

• Point the toes & keep your legs together!

DB Hollow Body Crunches

• Start with dumbbells in your hands, hanging at your side.

• Raise the arms out to the side, tucking the chin and keeping your belly pulled in.

• Your elbows should be just slightly bent!

• Don’t go higher than the shoulders!

DB Side Arm Raises

• Start in a forearm plank with your palms flat on the floor or hands clasped together.

• Press your shoulders up and wrap your tailbone back.

• Dip the hips off to one side, going as close to the floor as possible.

• Pull back through center and repeat on the second side.

Hip Dips

CIRCUIT 1

• 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 in a plank position with shoulders pushed up. 

• Drive your knees towards your chest one at a time back and forth.

• Increase speed as you feel comfortable.

Mountain Climbers

• Start with hands on the box shoulder width apart. Grip the side with your fingers.

• Your legs can either be straight out or feet planted on the floor.

• Dip your butt down towards the floor, squeezing your shoulders back.

• Push through the palms and squeeze your elbows to push back up.

Box Tricep Dips

• MODIFICATION: do on your back instead & crunch both knees in at a time & twisting to the side (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Revolved Crunches

CIRCUIT 2

W5/D4 Arms + Abs

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/D4 Arms + Abs

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