Name: Playbook - Eliza Katoa - Total Body AMRAP Conditioning
Uploaded: 2024-04-14T21:11:06.634Z
Duration: 56 min
Description: Total Body AMRAP Conditioning

Tonya

Emily

Melissa Sikahema

Makala

Jessica

I had a really crappy morning today and was dreading it as it went on... but I just KNEW that once I started Eliza's workout, I would do a 180... and I did. Her workouts have been the best natural antidepressants for me.

Brandi

Longest sesh 1:30:02 due to a lingering seasonal cold but needed this sm, ty! 🥵🤧😵‍💫🙌🏽

Geia

Loved todays workout! Such a great push and definitely a good sweat after a junk weekend! 🤪

Jazmyn Folauhola

Great way to start my Monday!! Ready for the week 🔥💪🏼

Crosby

Brooke

Get ready to start the week off strong. Push your limits today! Bring the intensity. Don’t be afraid to push the weight. But definitely listen to your body and do what you can today. Bring your best effort and focus on form. 

Please comment and let me know how it goes! 

6 MIN FULL BODY WARM-UP: perform each exercise 1x

Here’s what you’ll need: a barbell set up for deadlifts, a jump rope, a pair of medium dumbbells, a mat and a place to do bear crawls and abs. 

AMRAP: Set a timer for 50 minutes. Perform the exercises consecutively. Rest as needed and repeat as many rounds as possible until the timer goes off.
- conventional deadlift w/ (12 reps) w/dumbbells or 6 heavy reps w/ barbell 
- goblet hold lateral lunge 
- renegade row to push-up  
- dumbbell sumo deadlift high pull
- straight arm dumbbell sit ups 
- lateral bear crawl * optional to add a band
- jump rope

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

Alternate pulling your knee to your chest.

High knee pulls

Arm circles - Forward direction

Arm Circles - Backward direction

- 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

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

FULL BODY WARM-UP:

Perform the exercises consecutively. Rest as needed and repeat 5 rounds total.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell OR Dumbbell Deadlift

- Hold a dumbbell in your hands in the goblet position
- Step out into a lateral lunge

Goblet Hold Lateral Lunge (6 each way)

Toes should be slightly pointed out. As you lower the dumbbells down, keep it close to your body and drive your knees out to engage your glutes. Keep a straight back and drive those dumbbells up and stand up with your weight in your heels/mid foot and bring your elbows up. pull those dumbbells all the way up to the top of your chest and squeeze your shoulders and glutes.

Dumbbell Sumo deadlift high pull (medium light weight)

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Dumbbell renegade rows + push ups

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

DB straight arm sit-up

- Keep your core engaged and your back in a neutral position 
- Move side ways

Lateral bear crawls (15 steps each way)

- Jump rope with the rope passing under your feet once each jump

Jump rope

50 MIN AMRAP

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I only had time for a 30 min workout and this kicked my butt!

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Brigetta Utai

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Jamie

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