Eliza Katoa

30 Minutes DB Only

30 Minutes DB Only

Get started today!

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. Workouts are short but effective to help you strengthen your body and increase lean muscle and improve muscular and cardiovascular endurance. This program is for all levels and it’s great for the busy summer months!

Goal:
Lean Muscle
Weight Lifting, Cardio, Mobility, Full Body
4 weeks program 5 days/week <30 mins
Level:
All Levels
Goal:
Lean Muscle
Weight Lifting, Cardio, Mobility, Full Body
4 weeks program 5 days/week <30 mins
Level:
All Levels

Workouts

Full Body Workout
Full Body Workout
5.0
32
Strength, Abs & Core, Home, Full Body, All Levels
Lower Body
Lower Body
4.9
16
Toning, Lose Weight, All Levels, Strength, Lower Body, Home, Legs, Glutes
Upper Body
Upper Body
5.0
22
Home, Upper Body, Abs & Core, Arms, Back, Bikini body, Toning, Strength, All Levels
Conditioning
Conditioning
5.0
9
Full Body, HIIT, All Levels, Cardio, Home, Abs & Core, Lose Weight
Mobility, Core, & Stretching
Mobility, Core, & Stretching
5.0
3
Mobility, Stretching, Abs & Core, All Levels, Home, Full Body
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Eliza Katoa

Online personal trainer

Hey, I’m Eliza Katoa! Thank you for being here! I’m a mom, wife, certified personal trainer, entrepreneur, and one of seven kids. I’m obsessed with all things fitness, lazy beach vacations, family time, sushi, and homemade hamburgers. I’m so happy you’re here! My mission is to help you find joy and empowerment in your fitness journey. I believe in you, but it all starts with believing in yourself. Believing that you can overcome self-doubt and embrace a lifestyle of healthy habits that will create long-lasting confidence and fulfillment. 
 I created the Katoa Fitness app to foster a community of people actively pursuing their personal best. Having guided thousands of women and men through their respective health journeys, nothing is more fulfilling than clients stepping into their power and changing their lives.  My love for working out was born in my early morning team workouts in college. I had the amazing opportunity to play D1 PAC-12 volleyball. As a college athelte, I had access to an incredible team that consisted of a strength coach, physical therapist, trainer, dietician, sports scientist and sports psychologist who inspired me to get into the health and fitness industry. They helped me realize that health is about more than just working out. It’s about being balanced physically, mentally, emotional and spiritually. I graduated and began my career working for two different gyms doing 1-on-1 and group training. I decided to start my own group training business, Katoa Fitness. From there, I trained hundreds of inspiring people and learned so much as a trainer. There’s no question that the most fulfilling thing I get to witness each day is seeing my clients push past self doubt and work towards becoming the best and healthiest version of themselves. Making the decision to work towards a healthier you is hard, but here you are. I’d love to be part of your journey. All you have to do is step into your power and we can make it happen, together!

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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