Eliza Katoa

Dumbbell Training P1

Dumbbell Training P1

Get started today!

Welcome to the Dumbbell Training Part 1 Program. This program is 5 weeks long. I created this for those of you that want to improve overall fitness and performance without going to a commercial gym. You'll find a lot of variety with workouts, movements, and structure so you can thrive at home. You will be challenged in new ways each week with dumbbell and bodyweight exercises.The program consists of high volume workouts to help cut body fat and maintain lean muscle. Please check the FAQ section for specific details regarding this program. Give your best effort each day, focus on good form with every rep, and bring the intensity. Results will come with consistency, patience, hard work, and commitment to the program. Thank you so much for being here! Get after it these next couple of weeks.

Goal:
Lean Muscle
HIIT, Functional
5 weeks program
Level:
Intermediate
Goal:
Lean Muscle
HIIT, Functional
5 weeks program
Level:
Intermediate

Workouts

Full body- Dumbbell training P1
Full body- Dumbbell training P1
4.8
21
Full Body, Functional, Home, Lose Weight, Strength
Welcome to the DB Training P1 Program!
Welcome to the DB Training P1 Program!
4.9
3
Upper body- Dumbbell training P1
Upper body- Dumbbell training P1
4.8
11
Lose Weight, Arms, Strength, Home, Upper Body, Abs & Core
Lower body- Dumbbell training P1
Lower body- Dumbbell training P1
4.8
7
Glutes, Legs, Lower Body, Strength, Home
Bodyweight HIIT+ Core- Dumbbell training P1
Bodyweight HIIT+ Core- Dumbbell training P1
4.8
7
Bikini body, Cardio, Strength, HIIT, Abs & Core, Home, Lose Weight
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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/images/landing/features/reminders.pngframe
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?
The program consists of high volume workouts to help cut body fat and maintain lean muscle.
What do I need to participate?
This training requires minimal equipment and can be done at home as long as you have a set of dumbbells. Having access to a variety of weight is a bonus. You can lift heavier for different moves as desired. You will need access to a box, bench, but you can always modify movements without those things. You can use a sturdy chair or stair step if needed, A mini resistance band or a booty band is also a bonus. If you don't have access to heavier dumbbells, then your focus shoulder be on mastering the form for every rep and slowly down the movement to keep your muscles under tension for longer.
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?
You have 4 workouts each week and an optional Low-Intensity Steady State Cardio day. My recommendation looks like this: M: Full body T: Upper Body W: Lower Body Th: Rest Day F: Day 4 workout S: Optional LIIS or Rest Day Sun: Complete Rest Day You will rest 2-3x per week but I highly recommend that you get at least 20-30 minutes of some sort of movement in on those rest days. A simple walk will do it. Your goal is to do what will realistically fit into your schedule. So feel free to adjust what days you workout and rest. The most important thing is building consistency and getting your workouts in. If you can only do 3 days per week, I would prioritize the full body, upper body, and lower body. Feel free to adjust workouts according to the time you have. Maybe you only have 30 minutes to get your workout in, then shorten the workout as needed and do your best.
How long will each Workout take me?
Workouts will take anywhere from 40-60 minutes long. They will vary based on how quickly you move through your reps and how much rest you take.

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