Name: Playbook - Shaina Fata - W7/D2 Arms + Abs
Uploaded: 2023-12-28T18:49:32.671Z
Duration: 40 min
Description: W7/D2 Arms + Abs

Dari

Jessica

EQUIPMENT
• Plyo Box
• Pull-Up Bar
• Barbell
• Dumbbells

Breaking it up today with 2 circuits! Doing a little more work on the bar today to make sure to warm those arms! Let’s get it 😝🙌🏾

• 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

• 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

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

Side Bends

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

Jumping Jacks

Warm-Up

• 1 REP IS 1 WIDE AND 1 DIAMOND

• MODIFICATION: do with knees on the floor.

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

• Hug your elbows in tight as you do a diamond push-up.

• Walk hands out wide and do a wide push-up, letting the elbows bow out.

Diamond to Wide Push-Up

MODIFICATION:
Do leg raises laying down on the floor.

• Start in a hanging hollow body hold.

• Lift your legs up as high as you can, drawing your tailbone down.

• Keep tension in the shoulders by lightly pulling on the bar.

Hanging Leg Raises

• Hold a barbell in front of your body palms facing you.

• Raise your elbows up and to the sides, pulling the bar towards your chin.

• Keep the bar close to the body.

• Pause at the top, elbows no higher than the shoulders.

• Return the bar back to starting position.

Barbell Upward Row

• Start seated with a dumbbell in between your hands.

• Hover your feet off the ground. Optional to cross the ankles but you want to keep your inner thighs together!

• Keep your chest up and core squeezing tight. Wrap your tailbone down.

• Rotate dumbbells from side to side, maintaining a strong core.

DB Russian Twists

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

• 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

• 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

• 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 2

W7/D2 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

Elena

Porcha

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♡

W7/D2 Arms + Abs

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