Name: Playbook - Shaina Fata - W9/D2 Arms
Uploaded: 2024-04-26T21:22:15.804Z
Duration: 30 min
Description: W9/D2 Arms

EQUIPMENT
• Dumbbells
• Pull-Up Bar

Super simple but oh so sweet today 😎🔥. You have 1 circuit with 4 full rounds of each exercise! Make sure to modify those diamond push-ups if you need to!! Take breaks and PUSH YOURSELF. You got this!

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

• MODIFICATION: do with knees on the floor.

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

• Press down firmly with your palms while pressing your shoulder upwards.

• Keep your core tight & body straight.

Diamond Push-Ups

• Start standing with a dumbbell in each hand and palms facing away from you.

• Raise the dumbbells out the the sides in a half circle, ending above your head.

• Keep the arms extended and tuck the chin.

DB Around-the-Worlds

• Start in a plank with one dumbbell in between your hands and slightly behind them.

• Grab the dumbbell in one hand and draw it across your chest like you’re pulling on a lawnmower.

• Raise the dumbbell over your shoulder, keeping it in line with the bottom arm!

• DO NOT BRING THE DUMBBELL BEHIND YOUR SHOULDER. This can cause injuries!

• MODIFY by doing this on your knees. Bottom knee is down at the side plank.

DB Side Plank Pulls

• 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

Arm Workout

W9/D2 Arms

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

Dari

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♡

W2/D2 Upper Body

Oh boy, oh boy!!! Good workout!!! Done for the day! Thank you, Shaina

It was good. It could be longer, I finished in 24 min

Ruth

W2/D3 Legs

Great workout.  I need to work on chin ups more often.

JANETH

Great! Loved it.  I need to get better at those pull ups...they are hard!

W2/D4 Arms + Abs

W2/D5 Full Body Circuits

Samantha

W3/D1 Legs

Great workout..  The arms will be feeling it later..

Quick, but effective! Especially when busy♡

W3/D2 Arms

Love it as always!!! To the point ♡ thank you, Shaina

Jessica

W3/D3 Legs + Abs

Mica

W3/D4 Upper Body

Jane

It was rough. I didn't have it in me to finish the last round of 3rd circuit.

Marlo

W3/D5 Full Body Circuit

Amazing workout!!! Thank you Shaina ☺️

W4/D1 Legs

Those pull-ups are hard!!! Awesome workout!

W4/D2 Arms + Abs

W4/D3 Legs

W4/D4 Upper Body

W4/D5 Full Body Circuit

Shaky legs and a good sweat!!! Doesn't get better than that ♡♡♡thank you, Shaina!

W5/D1 Legs + Abs

Lauren

W5/D2 Arms

Ok well that completely crushed me in the best way possible :D

Sara

W5/D3 Leg Day

Jessi

W5/D4 Arms + Abs

W5/D5 Full Body

Loved it, especially when you have only 30 minutes to do your workout 💪 😉 thank you, Shaina!

Seetha Ramasamy

W6/D1 Legs

W6/D2 Upper Body

4 rounds makes such a difference! Tough but great workout!

W6/D3 Legs + Abs

W6/D4 Arms

W6/D5 Full Body

W7/D1 Legs

W7/D2 Arms + Abs

W7/D3 Lower Body

W7/D4 Upper Body

W7/D5 Full Body

Loved this in its entirety! Even though it kicked my butt!

W8/D1 Legs + Abs

W8/D2 Upper Body

I love these leg days!!! Thank you, Shaina!

W8/D3 Legs

W8/D4 Arms + Abs

W8/D5 Full Body

I love that's a quick, hard workout! My legs are feeling it.  Going up in the bar weight ! Thank you, Shaina!

W9/D2 Arms

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