Name: Playbook - Eliza Katoa - Back & Biceps at Home
Uploaded: 2024-04-14T21:11:07.561Z
Duration: 60 min
Description: Back & Biceps at Home

Five rounds is always a mental challenge. Renegade row to press went up! Yay!

Serena

Added inverted rows. Totally toasted! 🔥❤️

Five rounds is tough then it happens twice so good

I wanted to quit but I didn’t. Glad I mentally pushed myself 😜 proud moment

Ashlyn

INSANE. Hopefully one day I can finish a workout like this.

Katie

katie

Claudia

Brooke

Quick Upper Body Warm-up: 
- band pull aparts
- Quadruped T-Spine Thoracic Rotations (15 reps each arm)
- inchworm push-ups
- floor touch rotations
- Crab hold toe touches

Pull Circuit: perform a set of the exercises below consecutively. Rest 45-85 seconds. Repeat 5 rounds.
- Single-arm dumbbell row 
- Lat pull over 
- Alternating hammer curls 
- Reverse plank hold 

Single-Set Exercise: perform a set of the exercise below. Rest 45 seconds. Repeat 2x
- Banded bird dog rows (12 per side)

Circuit: perform a set of each exercise below. Rest 45-85 seconds. Repeat 5x.
- Dumbbell renegade row clean and press
- Bent-over reverse fly
- Bent-over supinated row to bicep curl
- Seated dumbbell rear delt raise

OPTIONAL BURNOUT: perform this if you have time. Perform 35 seconds of work immediately followed by 25 seconds of rest. Repeat 4x for each exercise below. 
- high knee jump rope
- bent-over row burpee

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

inhale: think down and out, ribs expand and core fills with air and pelvic floor relaxes 

exhale: pull band apart and think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Resistance band pull aparts

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)

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

- Perform inchworm out to a plank position 
- Perform a push-up
- Inchworm back to the standing position

Inchworm Push-up

Crab hold toe touches

Quick Upper Body Warm-up

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides
- go HEAVY for lower reps

Dumbbell single arm rows (8 per arm)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls (7 each side)

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

*modify by bending your knees and doing a reverse table top position.

Reverse plank

Circuit

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

Banded bird dog rows (12 per side)

- 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

Bend at the waist, maintain good posture and a neutral spine. Face your palms outward so your knuckles are facing your knees.

Exhale and roll those dumbbells back by pulling your elbows back and squeezing your shoulder blades together. In a controlled manner lower the dumbbells back down and stand up.

From here, perform a bicep curl keeping your palms up the whole time and bring them back down and repeat the movement

Bent-over supinated row to bicep curl

Stay in a seated position and lean forward. Let those dumbbells hang by your side and then contractor rear deltoids to bring the dumbbells up until they are roughly in line with your shoulders. Point your thumbs downward. Squeeze your rear dealt hard in this position slowly return at the starting point.

Seated dumbbell rear delt raise

Lie on your side ON A BENCH OR BOX with your bottom elbow on the bench underneath your shoulder and your forearm perpendicular to your body.
Stack your feet together or stagger them slightly to help you balance and hold a dumbbell with your hand on top

Drive your hips up to form a straight line with your body from head to toe.
Tighten your abs, glutes and quads.

Lift that dumbbell up and over your shoulder and back down. Repeat for reps or time.

Incline side plank dumbbell rotation (12 each arm)

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

High knee Jump Rope

Bent over row burpee

OPTIONAL BURNOUT (HIIT)

Back & Biceps at Home

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

Tiffany

Amanda

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 😅

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! 🥵

Jazmyn Folauhola

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

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!!🙌🏼👏🏼💪🏼

Braelyn

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 & Biceps at Home

Community

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