Name: Playbook - Eliza Katoa - Barbell/Dumbbell Full Body
Uploaded: 2024-04-14T21:11:06.683Z
Duration: 60 min
Description: Barbell/Dumbbell Full Body

Pelepetua

Start with the barbell and work through a couple of different lifts. Start with medium-light to light weight. Then grab a pair of dumbbells and finish the lift. 

Focus on form to work your whole body.

Hip-width stance. Hands inside legs with full grip on the bar.
Knees in line with toes. Shoulders slightly in front of bar at set up.
Lumbar curve maintained. Hips and shoulders rise at the same rate.
Hips then extend.

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

Barbell Sumo deadlift high pull

- Perform a single leg RDL with a kettlebell
- At the bottom of the hinge perform a kettlebell row
- Repeat for desired reps

Kettlebell single leg RDL into row

Perform the two movements back to back immediately followed by 1 to 2 minutes of rest. Repeat three times.

Maintain a straight back and bend at the waist. Your palms should be facing out. Pull those elbows back and squeeze those shoulder blades together. Maintain a proud chest and engaged core.

Supinated Barbell Row

Hang from a pull-up bar and bring one knee up and back down. Exhale as you lift. Alternate legs.

Hanging Bicycles

Superset 1

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Lower SLOWLY 
- Straighten your elbows to press back up

Deficit Negative push-ups

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time
- curl those dumbbells up to your biceps keeping your thumbs up

Wall sit hold hammer curls

Superset 2

- 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

Hold a low plank. 
Slightly lift your hips and engage your core. 
With one arm, reach out and tap the floor in front of you. Alternate arms for time or reps.

Low plank alternating arm extensions

Superset 3

This Bernal is optional if you have leftover time. Perform the two movements back to back immediately followed by 1 to 2 minutes of rest. Repeat three times.

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

KB kneeling halo

- Push your hips back and down as you lower to parallel
- Pulse 2x at the bottom of the squat 
- Explode/jump up from the bottom of the squat
- Land softly

Double pulse squat jumps

- Holding a kettlebell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Perform 5 reps per arm and leg

Dumbbell overhead reverse lunge (single)

Burnout Circuit

Barbell/Dumbbell Full Body

Geia

Braelyn

Hannah

Amazing Full Body Gym Workout

Luna

Tauni

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Serena

Julia

Fourth of July Quick Workout 🇺🇸

Rebekah

Summer

marissa

Segia Auvae

Baylee Peterson

Dynamic Full Body - Gym

Wooo! Just the full body power I needed today!!

Lindsey

Suzanne

Massive cal burner run nearly had me at the end. Thanks another great sesh

Erin

Full Body Killer Supersets - gym

Sarah Hunsaker

Claudia

Maddy

Shadia

Makala

Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

50 Min Full Body AMRAP

Omfg bro!!🔥🔥 literally drowning in my own sweat🫠🙌🏽🙌🏽

This was 🔥🔥🔥!!! Loved the push and constant burn! 🥵💪🏽👏🏽

Jazmyn Folauhola

20 Min Full Body Blast

Could only finish half, very intensive and great.

Somi

Full Body - Build Strength, Power & Athleticism (DB only)

Feeling so strong and ready to hit the weekend!

Jessica

Full body strength (at the gym)

Lupe

Feranei

Full Body

Holy cow!! Wanted to do a full body after weekend full of candy lol🥵🥵 feeling very strong🔥🙌🏽🙌🏽

Good starting workout with minimal equipment. Perfect start to the new year 💪

Amanda

Full Body Challenge

Full Body Descending Ladder Challenge

Thank you, Eliza for this body workout! It was perfect for me to do during our vacation  💪

Killer! Used it for my makeup day that i missed and it kicked my butt!

Body Weight Workout

Brynn

Functional full body

Brenda

Saimoni

Dumbbell Only Full Body

Loved it but arms aren’t too strong so needed a modification for the high plank reaches. Just did that without the push-up until my arms are strong enough 💪

Melissa Fenn

40 Min AMRAP

DB Only Full Body Strength & HIIT

Fabulous Christmas morning workout!! 🎉❤️

Nice workout to get back into working out 💪

Body Weight Only Workout

30 Min DB Only AMRAP

Full Body Box Workout

Mini Band Only Workout

Barbell Only Full Body

Quick KB/DB Full Body

Tonya

Zeina

550 Rep Challenge - Full Body

Roxana

40 Min AMRAP + Sprints

Kristin

Home Conditioning & Strength

I thought I peed myself a little bit during those squats... nah, it was just my sweat pooling up around that area. TMI.

Brandi

Mariah

Such a good yet tough workout! So sweaty and ready to take on the weekend!

Aleja

Awesome!love all your workouts! Not sure if it’s possible to maybe include which workouts would have pregnancy modifications in the workout info area? It’s just hard to keep track of what I should be modifying.

Jenessa

Summer Cook

That was killer! The single leg squats on the bench did me in haha 😂

What an ending to the week. Awesome sweat sesh!

Sandra

Functional Full Body - Death By Circuits

It was a great workout to really focus on my form and get it in while not being home! 💪🏽

Strength & Conditioning Home W/ DBs

This was awesome wish the kids didn’t keep interrupting couldn’t finish but will def do again loved it.

Killer workout. Love the variety and how challenging each workout is!

Jess

Jamie

10 Round Challenge- Strength & Conditioning

Elise

Jennifer

Full Body Day

I played catch up today and I’m glad i did because that was a great workout

Brigetta Utai

JT Tauiliili

Allexis

Strength & Conditioning

Whole body is on fire!! The best workout as always 👏🏼👏🏼

Crosby

Great way to start a Saturday 💪🏽🔥

Full Body Demolisher - Death by AMRAP

Emily

Jade

Strength & Conditioning - Killer Gym Workout

Karley

Functional Full Body At The Gym

Riley Johnson

One day I’ll like burpee’s but not today. Lol

Strength + Conditioning Killer Workout

Awesome workout. Started out feeling weak and ended feeling accomplished 💪🏼

Lynette

Loved the overall burn! I needed this for my mental state, and it did not fail 👊🏽 Thank you!

Elaine

Functional full body work

Killer workout!! Thanks Eliza for the amazing push🙌🏽💪🏽💯💯💯

Functional Full Body

I may not make the gym Monday but I’ll never skip Mondays workout plan because i love them so much

Wenda

Did this full body with my valentine and it was killer! Those woman makers will always be the death of me! 🔥😅🥵

Loved it! Always a strong start to the week 💪🏽

Killer Strength & Conditioning

Loved that 8 min finisher!! I felt like i could’ve gone all day! Feeling strong. TY

Full Body Maddness

Malo aupito💪🏽🫶🏽🇹🇴🇹🇴

Mai Lavaki

Great workout to get the new year of the rabbit started

Wow. I've never felt so strong. Thanks for another kick ass workout!

Full Body Work (minimal equipment)

Strength + 15 Min AMRAP

Laura Carter

Full Body Work

Awesome workout! Perfect way to wake the body up after a long road trip

Just came back from a 3 week backpacking trip and I was so excited to come back to my og routine!

Barbell/Dumbbell Full Body

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