30 Minutes DB Only
Lean Muscle with Eliza Katoa
Welcome to your dumbbell only 4-week program!
Every workout in this program will take you 30 minutes or less. They can be done with a pair of dumbbells and a booty band. ... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (20)
+15 sessions more
Details
Category
Weight Lifting, Cardio, Mobility, Full Body, Core/Abs
Duration
4 weeks, 5 days/week, <30 min
Level
All Levels
Equipment
Dumbbells, booty band
Location
Home
Frequently Asked Questions
What are the goals of this program?
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve posture
Improve mental clarity and focus
Who are these workouts for (skill-level)?
The workouts are designed for all levels
Beginners: go slow, use less weight, use longer rest periods, and focus on form
Advanced: increase weight, reps and reduce rest time as you progress
What’s the schedule?
5 workouts per week:
- Weight training 3x per week.
- Conditioning + core 1x per week.
- Mobility / stretching 1x per week.
2 days of active rest: When you rest from lifting, you should still remain active like go for a 20-40 minute walk or play sports.
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Improve posture
* Improve mental clarity and focus
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag [INSERT HASHTAG HERE] or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
Frequently Asked Questions
What are the goals of this program?
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve posture
Improve mental clarity and focus
Who are these workouts for (skill-level)?
The workouts are designed for all levels
Beginners: go slow, use less weight, use longer rest periods, and focus on form
Advanced: increase weight, reps and reduce rest time as you progress
What’s the schedule?
5 workouts per week:
- Weight training 3x per week.
- Conditioning + core 1x per week.
- Mobility / stretching 1x per week.
2 days of active rest: When you rest from lifting, you should still remain active like go for a 20-40 minute walk or play sports.
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Improve posture
* Improve mental clarity and focus
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag [INSERT HASHTAG HERE] or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
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Comments
I
Ivy • 25d ago
This was supposed to be an easy day but I still got a sweat in for sure!!
I
Ivy • 1mo ago
Toughhh 🤪🥲
I
Ivy • 1mo ago
Great upper body day! Lots of core in there too
I
Ivy • 1mo ago
Low body days always hit 🙌
A
Alicia • 1mo ago
Great full body workout for home. I got 4 rounds in 45 minutes (had to stop a few times for the baby) 🔥
Hadn’t been able to get to the gym and haven’t done a good solid workout in about 2 weeks. Could definitely tell but felt so great! 373cal burned 🥵
I
Ivy • 1mo ago
Per usual, 3 rounds has been literally dripping sweat!