Name: Playbook - Shaina Fata - W8/D5 Arms + Abs
Uploaded: 2024-04-26T21:23:26.179Z
Duration: 45 min
Description: W8/D5 Arms + Abs

Morgan

This one is upper body + core!

EQUIPMENT NEEDED: 
- dumbbells
- pull-up bar

• 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!

Arm Circles

• Make sure to keep the spine nice and tall.

Revolved High Knee Slams

• Can modify by stepping the feet in and out while still bringing the arms overhead.

Jumping Jacks

• Keep the feet wide and try not to rock the hips too much.

Plank Walk-Outs

• Lift hips up high and press your palms down in your downward facing dog.

• Bring yourself forward to a plank and drop the hips down, lifting your chest up.

Downdog to Updog

• Step the foot outside the hand, keeping your glutes and core engaged.

Lunge Twists

• Sit into the heels and push the butt back in your squat.

Squat Touch-Downs

Do this warm-up!

• MODIFICATION: put knees on the ground

• Begin in a push up position with hands wide, slightly turning the fingers inward.

• Keep core tight & hips up as you lower down to the floor.

• Push through your arms to rise back up.

Wide Push-Ups

• Start in a high plank position with the dumbbell about one foot behind one hand. 

• Make sure the dumbbell is parallel to the top of the mat.

• Slide the dumbbell from side to side. 

• Draw the knee on the opposite side of the dumbbell to your Tricep. Slide the knee down to the wrist and back up.

Plank DB Slide to Knee Slide

• Bend the knees slightly and let dumbbells hang along your sides.

• Hinge at the waist until your spine is as parallel as possible with the floor.

• Keep your core tight and pull your belly IN!

• Lengthen the spine.

• Draw your elbows back sharply and extend them back until the Triceps flex.

• Bring them back to the front and open your arms out wide.

DB Tricep Kick-Backs to Fly

• DO 10 REPS OR UNTIL FAILURE

• Start in a hanging hollow body hold.

• Lift your legs up as high as you can and off to one side. 

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

• Bring the legs back down and do a pull-up, lifting your chin up to the bar.

Hanging Revolved Leg Lift to Pull-Up

Circuit 1

• Do 10 CHIN-UPS or until failure.

• 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 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.

Forearm Plank Hip Dips

• Start in a plank with hands on the dumbbells, shoulder distance apart.

• Hop the feet forward and around the hands.

• Curl dumbbells up in your deep squat.

• Stand up and press dumbbells over the head.

• Reverse and repeat, adding an optional push-up during your plank!

DB Burpees w/ Push Press

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

• keep core tight & draw tailbone down/back

Hanging Tuck Wipers

Circuit 2

Do this cool-down after your arms + abs workout!

• Do 40 seconds per side!

• Arms should be at 90 degree angles.

• Don’t straighten the arm!! Just move the hand up slightly if you need to adjust.

Intense Shoulder Stretch

• Do 40 seconds per side!

• Press your forearm on the ground down and energetically pull it towards you on the ground.

• Open the shoulders. 

• Extending the leg back is optional.

Thread the Needle

• Feet hip width and knees should be slightly bent the whole time!

• Soften at the hips and relax your neck and shoulders.

Standing Forward Fold

• Press down into the your palms and squeeze the shoulders back.

• Rock back and forth SLOWLY.

Reverse Table Rocks

Do this cool-down!

W8/D5 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!

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/D3 Arms + Abs

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!

W8/D5 Arms + Abs

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