Name: Playbook - Shaina Fata - W8/D4 Arm Day 😝
Uploaded: 2024-05-08T18:59:14.849Z
Duration: 45 min
Description: W8/D4 Arm Day 😝

Last arms-only day of the program! You ready??

You will see mostly drop sets throughout this workout with 2 supersets of 4 rounds, 1 superset of 3 rounds, and 1 stand-alone of 5 rounds.

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

• start standing with feet hip width

• make a big circle forward with your arms, extending the fingers wide

• reverse the action and circle back

• keep repeating this back and forth pattern until reps are completed

Arm Circles

MODIFICATION
• Do with your knees down

EXERCISE
• Start in a high plank.

• Bring your elbows down to the ground one at a time.

• Keep your core engaged and feet wide.

• Try not to move your hips back and forth and you lower down and lift back up.

Commandos

• start seated with your legs straight out in front of you and feet together

• place your hands behind your back with fingertips facing in

• press into the floor as you lift your butt up, engaging the glutes and core

• slowly lower back down

Reverse Plank Lifts

• Start in a high plank with hands on the elevated surface.

• Lower yourself down, hugging your elbows into your sides.

• Draw your shoulders back and away from your ears.

• Keep the core tight!

Incline Push-Ups

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

• Start with your arms extended above your shoulders and a dumbbell in each hand

• Bend at the elbows lowering the dumbbells towards the top of your head

• Fully extend your arms back up contracting your triceps

Skull Crushers

Superset 1

• start laying down on a bench or the floor

• hold a dumbbell in each hand with your palms facing each other and elbows close to your sides

• press the dumbbells straight up over your chest

• use a controlled motion to slowly lower back down

Neutral Grip Press

• start with your hands on the side of the surface and bring your butt as close as you can to the side

• dip down, pressing the elbows towards each other and holding the core tight

• modify with feet on the floor

Tricep Dips

Superset 2

• start standing with a dumbbell on each hand, hanging at your sides

• curl straight up to the shoulders with palms facing each other

• slowly lower back down and repeat

Hammer Curls

• start in a plank with a dumbbell underneath each hand

• do a push-up, keeping your core active and elbows hugging close to the body

• press back up to a plank and draw one dumbbell across your body and over your shoulder into a side plank

• keep your core tight and lower back down, controlled

DB Push-Up to Side Plank

Superset 3

ALTERNATIVE - Tricep Dips on a box (do 10-20 reps instead)

• start with a hand on each bar

• cross your ankles and slightly lean your chest forward

• KEEP YOUR CORE ENGAGED

• dip down, hugging elbows in and keeping the chest leaning slightly forward

• press into the hands to push back up and extend the arms

Parallel Bar Dips

W8/D4 Arm Day 😝

Introduction

Parallel Bar Dips - Tutorial & Modifications

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Angela

Pistol Squats - Tutorial & Modifications

MaryEllen Bowman

This was awesome! My hip flexors felt a little tight at the end so food for thought for next sequence like this 😋

Clare

Michelle

W1/D1 Lower Body 🍑

Definitely sore this morning from completing my workout yesterday ! Going to do some HIIT cardio today To burn out some lactic acid ! 

I’m in love with this app and your workouts !!

Corinna

Your workouts are the best! I love how I feel after completing them 😊

Sasha

Priscilla

W1/D2 Arms + Abs

Great! Anyone else have trouble figuring out how to get the dumbbell in place for the hamstring curls? Subbed machine curls but still curious…

Phew this one BURNS 🔥 I had to opt out of the box jumps at the end. I don’t think I could even walk upstairs right now!

Virginia

W1/D3 Lower Body

Mica

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

Geraldine

W1/D4 Upper Body

Amazing!! Just the perfect workout for a busy day ✨

Genesis

Victoria

W1/D5 Full Body

Heart pumping great excercise🏋🏻‍♀️

Diane

Neymar

W2/D1 Lower Body

Amoreena

I can barely do push-ups and you want me to casually do a push-up and chuck a big old dumbbell over my shoulder. No big deal, I’ve got this…albeit not gracefully or anything but yeah….. 😂😂😂😂

Sara

W2/D2 Arms + Abs 💪🏾

Legs are already toning up and feeling stronger after a short time. Great workouts that don't leave you annoyed by excessive repetitions.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Tara

Today felt AMAZING! My biceps and shoulders are getting stronger!

Caitlyn

W2/D4 Upper Body 🔥

Awesome full body workout!💪🏻🔥🔥🔥

Heck yeah! Killer burn esp the burpees at the end 🥵

Jaymie

Ok, that one definitely kicked my bootie 😵‍💫🥵

TerryAnn

W2/D5 Full Body

Assisted pistol squats are getting easier!!! Whoop whoop!

W3/D1 Leg Day 🍑

Loved it. I feel like I’m working parts of my body I’ve never worked before.

Trisha

W3/D2 Arms + Abs 🔥

Erin

W3/D3 Lower Body

Amanda

I would prefer if each exercise said each side or total. I know it typically says per side but then doesn't clarify for the exercises that are "total" so I always second  guess myself and worry I'm not doing it right. Otherwise LOVE!

So hard to try the parallel bar dips after doing all the other stuff. Maybe someday hahaha🤷‍♀️

So good, as always!!

W3/D4 Upper Body

Toughest workout so far in this program. That first circuit was 🔥🔥🔥

Kristy

Made me work and some excercises I haven't done in quite sometime 🥴👍🏼

W3/D5 Full Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Well….maybe I’ll be able to do pistol squats someday…..but until then? I’m so excited to feel how strong my legs are getting during wall sits!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

W4/D2 Arms + Abs 😝

Work up at my normal workout time today, but went to see the Macy’s Thanksgiving parade, walked 18,500 steps around NYC, and came back to the hotel to CRUSH this!! Love that I can take you on the road ❤️❤️❤️❤️

W8/D4 Arm Day 😝

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