Name: Playbook - Shaina Fata - W6/D3 Arms + Abs
Uploaded: 2024-04-26T21:23:26.130Z
Duration: 40 min
Description: W6/D3 Arms + Abs

This one is upper body + core!

EQUIPMENT NEEDED: 
- dumbbells
- pull-up bar
- Swiss ball

• 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!

• 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

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

• Keep core tight & draw tailbone down/back.

• Try to keep a hollow body hold by squeezing the core and wrapping your tailbone under. 

• Feet should return together after each crunch.

Hanging Crossover Knees

• Bring the dumbbells up to your shoulders with your elbows pointed out to the sides.

• Press the dumbbells up and over your head, tucking your chin.

• Keep you knees slightly bent & core tight!

OH DB Shoulder Press

• Place the ball in between your feet. Squeeze your inner thighs to hold it in place!
 
• Lay down on your back.

• Lift the ball up to your hips & then lift the hips up to push the feet straight towards the ceiling.

• Press your forearms down at the hip lift to add force and stay stable.

Swiss Ball Leg Lift to Hip Lift

Circuit 1

• 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

• Start standing with feet hip width and toes turned slightly outwards. Hold one dumbbell in between your hands.

• Squat down while simultaneously lifting the dumbbell up to chest height with straight arms.

• Sit back into your heels and keep your core really tight!!

Squat w/ Forward DB Lift

• 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

• Grip the bar with palms facing out.

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

• Squeeze your elbows IN.

• Lower down, keeping the body from swinging.

• Lift your feet up as high as you can, keeping the legs straight.

Pull-Up to Leg Lift

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!

W6/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

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

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/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!

W6/D3 Arms + Abs

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