Name: Playbook - Eliza Katoa - Back, Chest, LISS - Home
Uploaded: 2024-04-14T21:11:07.681Z
Duration: 60 min
Description: Back, Chest, LISS - Home

Karen

Had to finish half of it later in the day 
Good workout

Kari

Great workout today! Cut the rest times out so I could push the tempo and make it a “HIIT” type of workout to knockout my LISS as well! Great workout and def tested my tight muscle areas! 🫠🥵💪🏽👏🏽🔥💯

Jazmyn Folauhola

Tiffany

katie

Braelyn

Lay down a yoga mat or find a soft carpeted area for comfort.
Start on all fours on the ground. Make a tabletop with your body: Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line perpendicular to the ground. 
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm. 
Sink into the stretch by keeping your hips high while allowing your chest to rest on or come close to the ground. Push your hips back and up and keep some pressure in your left palm to avoid crunching your neck. 
Hold the position as long as you’d like—a few seconds up to an entire minute—and then switch sides. 
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow. Return your right hand down to the ground back in tabletop. Repeat on the left side.

Thread the needle (on all fours)

Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.

Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. For second position, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.

Return: Bring the hand back to the start position under the shoulder returning to the full quadruped position after the exercise.

Quadruped T-Spine Thoracic Rotations (15 reps each arm)

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 (5 each way)

Child’s Pose To High Plank Single-arm Reach

Bend in half and place both hands on the floor. Alternate opening up one arm up and open that chest to the opposite wall. Alternate sides.

floor touch rotations

- 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

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

Perform a push-up on a box or bench. To modify, do this on a higher higher surface for more support like a tall box or even the wall. 

Exhale and keep the core and pelvic floor engaged / brace the core as you push up out of the push-up.

FORM TIPS: 1. Hands should be slightly outside shoulder-width apart at chest level.

2. Feet should be hip-width apart and parallel to each other—not turned inward or outward.

3. Hips should be in line with the shoulders, and the lower back should have a neutral curve—not completely flat, but not overly curved either. To assist with keeping proper lower back alignment, slim your waistline by trying to pull your belly button in and tightening your abdominal muscles.

4. The head should be positioned so the ears are in line with the shoulders. They should not drop down toward the floor or looking up in front of the body

Incline pushups

Upper Body Warm-up / Mobility (1-3 rounds)

Keep those dumbbells close to your body. Push your Booty back and lower those dumbbells to your knees or mid-shins. From here, row those dumbbells back and then stand. Repeat.

Dumbbell Deadlift To Row

- Lay on a flat bench with a dumbbell in each hand held in the neutral position 
- Crush the dumbbells together and perform chest presses

Dumbbell crush press

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you and hold it there 
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog hold rows (10 each)

Strength Superset

Lie on your back on a bench or on the ground and extend those dumbbells straight over your chest. From there bring one arm down and simultaneously extend your opposite leg out. Engage your core and exhale as you do this. Then press that dumbbell straight up and bring your leg back to the starting position. Repeat on the other side. Keep alternating.

Alternating bench press dead bug

- Hold the dumbbell behind the Breckinridge with both arms 
- Hinge at the hips and come straight down 
- Keep the correct posture 
- Focus on a slow and controlled movement

TO MODIFY: do this without any weight

Dumbbell seated good morning

Superset

- Stand holding a dumbbell in each hand 
- Raise the dumbbell up and across your body in a diagonal direction in and underhand grip to at least shoulder height.
- Alternate arms back and forth

Alternating Underhand Dumbbell Diagonal Raise

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top / hold for 2-4 seconds 
- Lower back to starting position

Superman with a hold

- get into a glute bridge position 
- hold one dumbbell between both hands 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- bring one leg back so it meets the dumbbell
- exhale 
- engage the core and slowly bring that dumbbell and leg back to their original position keep alternating legs

Dumbbell pullover glute bridge march

- 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

Your palms should face outwards.
Take your time as you bring those dumbbells back. Squeeze your shoulder blade together.
And lower down slowly. 

Then perform a reverse fly. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
Slowly lower the dumbbells back to the starting position under control.

Repeat

Dumbbell supinated row to reverse fly

PIck any form of cardio and do it for 15-20 minutes. You can go on a walk, easy job, bike, stair-step, row machine, or use the SKIIERG.

OPTIONAL 15-30 minutes of low intensity cardio of choice

Back, Chest, LISS - Home

Amazing!! Hope you and the family are well!!

Amanda

Serena

DB Only Back, Biceps & Core Shred

Kristin

Every workout is very humbling for me, lol

Brandi

This one took a little longer bc baby was with me, but it was so good! 🔥👌🏻

Nicole Thurston

DB only Chest, Triceps, & Shoulders

Great stuff! I’ve been working out 3-4 times a week for a good 8 - 10 years now. Your workouts are very diverse and are a great cross between being athletic and weight training. 5 stars from me!

Tyler

Luna

Total Upper Body - Gym

Suzanne

Tonya

Workout done with mom! Arms are jelly🥵🔥🔥

Julia

Total Upper Body

Love the structure of these workouts 💥 Thanks Eliza! 💛

Perfect to get a great workout in on a time limit for me today! Thank you

Nicole

Lousili

Push Workout - Home

Emily

Morgan

Total Upper Body Burn

Push It (Chest, Triceps, Shoulders)

Sarah Hunsaker

Cortney Walker

Geia

Upper Body

Upper Body + HIIT

Rebekah

Allison Wells

Push Workout - gym

Vanessa 

Phew. I got steroid injections in both of my hands for trigger fingers and couldn't grip heavy weight for today but made do with modifications and still kicked my butt

Christine

Dumbbell Only Home Upper Body Workout

Perfect for working out at home! Amazing app! Good to be back on the Katoa fit 🚂🙌🏽

Dumbbell/Band Back & Biceps

Back & Biceps

Push Workout

Loved this workout! I was short on time this morning and this workout was perfect!

Pull Workout

Dawn West

Shoulders, Triceps, Core & Chest

didn’t let me finish giving you all the stars 😬

Melissa Fenn

Total upper body shred

Chest, Tri’s, Shoulders & Core

Quick Push/Pull Circuit

Parter Upper Body Finisher

Upper Body Burn

Quick Parter Upper Body Lift

Lindsey

Back & Biceps Attack

Back & Biceps w/ just a pair of DBs

Jessica millgate

Push Workout With Just a Pair of Dumbbells

Perfect workout!! Loved it and that AMRAP!

ended the day with a great workout!! thanks, feeling good!

Pelepetua

Heavy Lifting Back & Biceps / Core Focused

👏🏽👏🏽👏🏽 glad that one is done!

Terevarevahaunui

My shoulders and arms were on fire 🔥 in a good way though 😅

Claudia

Gym Chest, Triceps & Shoulders + Core

Mariah

The double push up to sprawls got me. Great push workout! 🔥

DB Push Workout

I love the format of these workouts! The variety is just enough to keep my mind working and tough enough to keep my body working too.

Losa

Upper Body - Emphasis on Chest & Shoulders

I’m not experienced enough to give advice. I thoroughly enjoyed this workout though!

Jordan Mills

My arms barely made the last round 😅🔥

Pull Workout Gym - Back, Biceps & Core

Strong chest, shoulders & triceps

Such a good workout!! The strength challenge kicked my butt! 🥵

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

Katie

Push days are my fave! Thanks for the amazing workouts!

Those 'to failure' moves making me reminisce about my military fitness tests 🥴 in a good way of course 😘

Push Workout - Gym & Home (chest, triceps & shoulders)

Back & Biceps (Gym)

So good! Upped my weight feeling stronger

Supinated rows get me every time for some reason 😤

Pull Workout (Back & Bi's + Core)

Riley Johnson

Jess

Chest, Tri's & Shoulders At Home

Such a sweaty finisher. Stuck with 20s the whole burnout felt good

So good. I did the full 15 amrap 
So sweaty

Had to do this one again cuz it’s so good! 🔥

Hailee

Upper Body Push Workout

Lesieli

I felt really strong today. Loved the until failure superset

Brigetta Utai

Upper Body Pull Workout At The Gym

Got dat bicep burn!!🙌🏼👏🏼💪🏼

It was so easy to complete this workout, I felt like time passed by and I was in a competition with myself

Legna

Vanessa

Upper Body Pull Workout At Home

Upper Body Pull

Making this up for missing it this week and I’m so happy i did

Wenda

Upper Body Push

Lindsay

Upper Body Push Workout At The Gym

Making me earn that Thanksgiving meal lol

Those push ups at the end 🥵🥵 Arms wobblin’ but so glad I got something in today. Thank you Liza!!

Voni

Shoulders, Chest & Triceps w/ just DBs

Loved the added cooldown! Good reminder for me. Great workout!!

Back, Biceps & Core

Back & Biceps At The Gym

I have like a mental "sweat meter" where I guess how much I'm gonna sweat in a workout... and everytime I look at the workout before starting, my sweat meter is always off- I end up sweating double the amount I anticipated lol

Back, Biceps Core Work at Home

That burnout was intense, could barely finish!

Back, Chest, LISS - Home

Community

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