Name: Playbook - Eliza Katoa - Killer Strength & Conditioning - gym & home 🔥
Uploaded: 2024-04-14T21:11:06.495Z
Duration: 56 min
Description: Killer Strength & Conditioning - gym & home 🔥

Maddy

Shadia

Makala

Great workout! I think I’ll be feeling it tomorrow🥴🙌🏽

Mary

Claudia

Omg 😮‍💨 definitely needed this today! Such a great push. I love this workout layout 💪🏽♥️

Elaine

Melissa Sikahema

Currently dying on the ground! This workout was awesome

Brigetta Utai

Geia

Rebekah

Suzanne

I could put out a small fire with the amount of sweat I produced through today's workout. Eliza tryna kill me

Brandi

Leilani2620

This seriously fit the bill for my mood today! 💪🏽😤

Vanessa

Haven’t done a strength and conditioning workout in quite some time and dang it kicked my butt 🥵 thanks for the challenge, Eliza!

Nicole Thurston

Sandra

Kina

Looked really daunting but was so good, now that I’m done it was pretty fun too!! 😃

Katie

Love these types of workouts on a Monday. Great way to start the week.

Andrew

Sweaty and got my heart pumping! Just what I needed. 💕

Jess

Best way to start a Monday!!! The workout is killer

Crosby

Feeling great after this workout on the hardest day of the week 💪

Jennifer

This workout is killer! It’s challenging but it will improve your overall cardiovascular endurance and strength if you put in the work. 

Your goal is to focus on moving quickly but still maintaining GREAT  form with every rep and making sure to take rest as needed. 

You will alternate between cardio and strength exercises. Each round of cardio you get to pick ONE option between: 
- 200 meter run as fast as possible
- 90 sec of jump rope
- 90 sec of step-up knee drives 

Once you finish your cardio, move on to your strength movement and complete the reps for that move. Break up the reps and rest as needed!

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:

Pick ONE option! You can pick between:
- 200 meter run as fast as possible outside or on the treadmill 
- 90 sec of jump rope 
- 90 sec of step-ups w/ a knee drive: keep alternating legs and feel free to add dumbbells in your hands for more of a challenge

200 M Run, 90 sec jump rope, 90 sec step-up knee drive

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- 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

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell deficit reverse lunges (20 each side)

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell & Barbell hang cleans

*watch whole video for modification 
- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- From here jump both feet forward / out to the sides and clean those dumbbells up
- curl and press them overhead 
- bring those dumbbells back down and jump into a plank position 
- repeat

Dumbbell renegade row clean and press

- 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

Killer Strength & Conditioning - gym & home 🔥

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