Name: Playbook - Eliza Katoa - 30 MIN OPTION: Quads, Adductors, Calves
Uploaded: 2024-04-14T21:11:06.355Z
Duration: 50 min
Description: 30 MIN OPTION: Quads, Adductors, Calves

Jamie

That was good. I always appreciate the shorter workouts that are just as intense as the longer workouts! Thank you, Eliza!!! I’ve definitely been turning fat into muscle🤣💯💯

Shayna

Angie

Hailey

Thank you for the 30 min work out! I still feel like I got a really good work out!!

Estefi

The wall sits killed me in the best way! I'm glad I didn't think about it too much and just signed up. I can already tell it's worth it!

Jade

Only had 30 min today after my indoor soccer playoff game! But got errr done !!

Sheila Aguilar

Lupe

So thankful for this option — I planned to have a full workout after work, but work ran 2 hours late. BUT I showed up and did what I could 🫶🏽🫶🏽🫶🏽

Marybeth

I’m dying…. And excuse my language. F*** those Copenhagen planks and wall sits

Alicia Hodde

LOVE these 30 minute workouts! With a warm-up it still took me 45 minutes to complete and it was perfect!

Sarah

katie

Christine

Sierra

Lote

Thank you sooo much for the 30 min versions!!! Game changer—It helps me still feel like I got in my workout in and feel good about it!

Braelyn

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions

Lift your head, relax your shoulders away from your ears, and gaze straight ahead. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward. Release your head toward the floor — just don't force your chin to your chest.

Cat cow

Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral.
Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.

From here place both arms down to the ground in front of you and lower onto your elbows and then back up.

90/90 up downs (10 per side)

90/90 switches (arms extended)

Sit in a deep squat position. Push your elbows against your knees gently and then let your knees gently fall back in and repeat that motion. 

If it’s too uncomfortable to sit that low, you can sit on a low seat or bench and do this same movement. 

You can place a block underneath your bottom for more comfort.

Deep squat hip openers

Sit down and bring one leg into your chest. Hold with both hands and then lift one leg up and over a kettlebell and back while keeping your knee straight. 

Use your hips and core to lift your leg up and over.

Straight-leg single-leg lift over kettlebell (20 each)

In a half kneeling position, lift one leg up and over a kettlebell. Hold onto a stable surface with one arm to help stabilize the body. 

Use your hips and core to lift your leg up and over.

Half kneeling single-leg lift over kettlebell (20 each)

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (15 each)

Stay in a nice athletic position and step laterally and feel your glutes engage. Keep a slight bend in your knees and keep your core engaged and strong.

Banded lateral steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take diagonal steps forward and back
- Keep your hips down and toes pointed forward

Monster walks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Lower Body Warm-up (1 round)

Hold a plate, dumbbell, or kettle bell tight to your chest. Get into a nice wide stance and take a step to the left and go into a squat. Stand up bringing that leg back together and then you are going to step out to the right side and lower into a squat position. He will keep alternating directions and repeat for time or reps.

Weighted alternating side step squat

Front foot elevated DB split squat (5 each)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- stand on a small elevated surface and 
- Push through the balls of your feet to lift your heels up 
- Engage your calves as you go up
- hold at the top and slowly lower down

Standing calf raise

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge (split reps in half)

16-12-8 Reps

Perform a wall sit. Holding a small yoga ball (or pillow if at home) between your knees. Hold a dumbbell between both hands. Exhale and lift that pelvic floor, engage that core, and squeeze the ball together while simultaneously pressing that dumbbell straight out from your chest.

Wall Sit Adduction w/ Dumbbell Press Out

Copenhagen Plank (15 sec each side)

OPTIONAL Burnout

30 MIN OPTION: Quads, Adductors, Calves

I can’t see all of the daily habits. Is there a way you can send it

Lonita

Tiffany

Daily Habits

Join My Private Facebook Community

Christina

The choice workout to start your week off STRONG and feeling accomplished ✨❤️

Topacio

Dinah

W1/D1 Quads, Adductors, Calves - Gym

Kristin

Makayla

I love iiit, it’s exactly what I was looking for. I just have a question, how can you suggest me to do this training with my half marathon training? 

Thank you so much!

María

W1/D1 Quads, Adductors, Calves - Home

Heather

Jenessa

Cosi

W1/D2 Back, Chest + HIIT - Gym

Candy Girl 🔥

Suzanne

W1/D2 Back, Chest + HIIT - Home

Did the 30 min work out from yesterday!! I’ll finish up later!!

Done! Making up for my missed days from sickness! Felt great! 💪🏽💪🏽💪🏽

Jazmyn Folauhola

These 30 min sessions are theeee best!!! Thanks Eliza!

Melenaite

30 MIN OPTION: Back, Chest + HIIT

Shoulders on fire 💀 and that finisher 🥵

Amanda

JoJo

Pelepetua

W1/D3 Shoulders, Core + Challenge - Gym

Meghan

Jasmin

W1/D3 Shoulders, Core + Challenge - Home

Shay

Making up for missing yesterday! Great shoulder day! My arms are done! 💪🏽🙌🏽🔥

30 MIN OPTION: Shoulders, Core + Challenge

Lousili

Chastina

W1/D4 LISS + Mobility - Gym & Home

Luna

W1/D5 Glutes & Hamstrings - Gym

That was hard!! But got it done 🙌🏽🙌🏽🙌🏽

W1/D5 Glutes & Hamstrings - Home

Saane

Brittney Howell

12 hour day today, but still made time for my mental and physical health 🫶🏽 day 5 ✅

Claudia

30 MIN OPTION: Glutes & Hamstrings

Katie

Lily

W1/D6 Biceps, Triceps, METCON - Gym

Love the amrap at the end🏋️‍♀️

Allison

Rested yesterday & did day 6 today! Never done METCON before - but loved the rounds at the end! 🥵🔥

W1/D6 Biceps, Triceps, METCON - Home

Tusi

Dharma Va’ai

30 MIN OPTION: Biceps, Triceps, METCON

W2/D1 Quads, Adductors, Calves - Gym

Hana

Love a good leg day! This was the “start” of my week - ready for week 2!

W2/D1 Quads, Adductors, Calves - Home

Legs were killer at the end! Workout gave me a good sweat! Thank you

Talia

W2/D2 Back, Chest + HIIT - Gym

Lauren

W2/D2 Back, Chest + HIIT - Home

Thank you for the 30 minute option when I wake up late

Kamry

Lavinia Mounga

Tonya

Allexis

W2/D3 Shoulders, Core + Challenge - Gym

I couldn’t access all the videos for the actual exercises.

Everyone else alive out there after this one? 😮‍💨😮‍💨 Dead but I’m still here!😅

Those burpees will be the death of me ☠️

Shoulders are on fire 🔥🔥🔥🔥 Feeling strong today!

Kristen

Shoulders and back gonna be poppin’ after this workout. Had time for 1 round of the burpee/thruster optional workout. Burned a good 300cal today!! Whoop whoop!! 🙌🏻

30-MINUTE OPTION: Shoulders, Core + Challenge

Slowly gaining more back flexibility, like my BFF!

W2/D4 LISS + Mobility - Gym & Home

Glutes on 🔥💚 activate those buns KO!

Brigetta Utai

W2/D5 Glutes & Hamstrings - Gym

I love do these workouts. Maybe add some different moves in for at home. I feel like some are repetitive but maybe that is just how this program works.

Courtney

W2/D5 Glutes & Hamstrings - Home

love the 30 minute option! makes me sweat and feel accomplished. thanks!

This was a good one. Had to enforce the “do it anyway” today. Glad I did it! Now to eat some dinner and drink a protein shake.

30-MIN OPTION Glutes & Hamstrings

I did high knees instead of banded sprints. Don’t forget to breathe KO!

Hardest days are the days you don’t want to show up! Most fulfilling days are the days you didn’t want to show up! 🔥

W2/D6 Biceps, Triceps, METCON - Gym

It was a great workout! I am enjoying every minute. 🙂

Took my rest day yesterday, didn’t feel great in the morning. Today was tough, but I finished and I’m so happy it was mostly an upper body day 💪🏼

Didnt do today's workout, but I ran 7 miles this morning 🏃🏾‍♀️

W2/D6 Biceps, Triceps, METCON - Home

I’m dying especially because my allergies are kicking my butt. I ven though I probably could have used that as an excuse, I told myself to do it anyways because I knew I would feel better.

Missed a day from being sick, so had to make this workout up!

So good! Love feeling stronger on leg press! 👏🏻

W3/D1 Quads, Adductors, Calves - Gym

Legs on fire. Those Copenhagen’s are sneaky hard - they never get easier 🥴

W3/D1 Quads, Adductors, Calves - Home

Better late than never! This workout kicked my booty and I needy that because I have been in a funk for days.

Wasn’t feeling well last night so I woke up this morning and got it in! much needed!! 🔥🔥🔥🔥

Mannnnn! Almost didn’t do it but remembered there was a 30min option!!! These have been saving me from not getting it done! 🙏🏽🙏🏽🙏🏽 that preworkout and electrolytes were givvvvvving today! She back and ain’t going nowhere! 😝🙌🏽🤞🏽🔥

Feeling good staying consistent and motivated!!!

💪🏽💪🏽💪🏽💪🏽🔥🔥🔥

W3/D2 Back, Chest + HIIT - Gym

Legs yesterday + full body focus AMRAP today has my leggys feeling’ ittttt ‼️

Great upper body day!!! 💪🏽💪🏽💪🏽 surprised myself with pushing 50s on my bench! Excited to keep pushing and see the gains! 🔥🙌🏽

W3/D2 Back, Chest + HIIT - Home

Last day of my 30’s out with a BANG ‼️

Ness

My shoulders are jello! That burnout was too good 🥵

I’m sad the warmup didn’t have all the functional movement! I did the warmup from last week’s shoulders. Good luck on those burpees KO!

Pushing heavier weight is such a great feeling!!!!

Tavae

W3/D3 Shoulders, Core + Challenge - Gym

Fighting a cold off. Feeling better. Strong!

Serena

My shoulders were dead at the end and I didn’t get to do the burner 🥵

W3/D3 Shoulders, Core + Challenge - Home

Shoulders are on 🔥🔥🔥! Making up today with a full body 3 in 1 day! Lessssgo!! 💪🏽🙌🏽👏🏽

I hurt my knee two nights ago so I’m mostly doing upper body. these workouts have motivated and helped me so much!

Nothing like Beyoncé and some mobility. Enjoy KO!

W3/D4 LISS + Mobility - Gym & Home

Erin

W3/D5 Glutes & Hamstrings - Gym

So good! I was surprised I got through most of the jump lunges at the end in the burnout.

W3/D5 Glutes & Hamstrings - Home

Lower bodyyyyy was working today!!! Feeling the booty push was it for me todayyyy! 👏🏽👏🏽🙌🏽🔥🍑🍑

30 MIN OPTION: Quads, Adductors, Calves

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