Name: Playbook - Eliza Katoa - Boulder shoulders + Cardio
Uploaded: 2024-04-14T21:11:06.522Z
Duration: 60 min
Description: Boulder shoulders + Cardio

Great upper body day! Shoulders were definitely burning and loss strength! 😅🤪👏🏽💪🏽

Jazmyn Folauhola

I wish there was a home option for the cardio :)

Julia

Such a good burn. Absolutely loved it 💪🏼

McKenna

Single-Set: 
- 4 sets of incline dumbbell bench press (increase weight each set)

Single-Set:
- strict barbell press 
*modify by lightening the weight or sit 

Circuit: perform all the exercises consecutively. Rest 60 seconds and repeat 3-4x 

Optional cardio treadmill burnout: 
Perform 3 minutes of incline walking and 30 seconds on each side of treadmill side steps. Repeat for 12 minutes straight.

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

*feet can be on the floor. I had my feet up for my back because it was more comfortable

Dumbbell incline bench press

Grab the bar overhand, with your hands about shoulder-width apart and your thumbs wrapped around the bar. Pull your body beneath the bar so it’s below your chin and resting on your shoulders. Tighten your upper back to push your chest out and create a strong platform to lift from.

Lift it off the supports and step back. Set your feet shoulder-width apart. Push the bar straight overhead, moving your chin out of the way.

Finish with your arms straight and the bar directly over the shoulders and the back half of your skull. Lower it along the same path, pause to make sure your body is properly set, and repeat.

Strict Barbell Press

In a half kneeling position, perform a single arm upright row. Pull your elbow up to the sky and engage your core. Exhale as you lift.

Half kneeling upright row (10 each)

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning dumbbell lateral raise (10 each side)

Hold a bear plank, engage your core and step your arm and leg laterally. Take 2-4 steps to the right and 2-4 steps to the left. Keep alternating for time. 

*modify by just holding a bear plank

Lateral bear plank walk

Perform an up down plank. Then a push-up. Repeat. 

*modify by doing this on a higher incline

Up down plank push-up (on incline)

Hold one dumbbell in both hands. Engage your core and lift that dumbbell up in front of your body and back down to the opposite side.

One dumbbell diagonal front raise

Shoulder Circuit

Stand tall, shoulders back and core engaged as you walk on an incline.

Incline Walk 3mph 10% incline

Put the treadmill on an incline between 8-12%. Perform side steps. 

Do 30 seconds on each side

Treadmill incline side steps (left side)

Treadmill incline side steps (right side)

Incline treadmill Cardio Circuit

Boulder shoulders + Cardio

When should start making exercise modifications?

Thank you for this. I’m six weeks and already freaking out.

Priscilla

Great advice that all pregnant mamas need to hear, thank you!

Sarah Hunsaker

A couple things to keep in mind while you’re pregnant

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Karen

Crystal N. Briscoe

Coning… what it is & how do we manage it?

Core training during pregnancy

Feeling good! This was just what I was looking for!

Shaunn Quayle

Quick Strength & Conditioning- Prenatal

Good upper body! Feels like forever! Man! Glad to be moving and get in some lifting! 😅🙌🏽🙏🏽🔥

This felt amazing 🥹 finally able to move again without puking 😜

Ashlyn

Loved it! I’m 8.5 weeks and feeling so tired and nauseous and this was the perfect upper body day

Lindsey

Total Upper Body Blast - Prenatal

Great lower body! Felt so good! Feel like it’s been AWHILE but glad to be back at it! 🙌🏽👏🏽🔥 legs were brunnnnnin!

Great workout! 15 weeks pregnant and got me to sweat!

18 weeks and I felt amazing after this workout!!!

Randalyn

Prenatal Leg Workout - Dumbbell Only

Bruna

Push Day Strength Work (shoulders, triceps & chest)

Man! This felt good! Been AWHILE since I’ve moved and this was just what I needed! Going to do this everyday for my pregnancy cardio!

Prenatal Low Impact Cardio - 20 Min AMRAP

Loved this workout!!! Perfect length. So fun and effective!!!

Raluca

Prenatal Lower Body Strength

I loved it thank you so much! Very doable and simple

Vane

Love this workout at 34 weeks! Felt great to get the body movin!

Lauren

Loved this exercise combo at 27 weeks! Really enjoyed the variation!

Full Body - Gym Workout

Nice workout with simple movements to get the job done!

Shelby

Could do the plank on the bench due to coning sadly. The rest was great though!

Paige

Prenatal Upper Body: Shoulders, Chest, & Triceps

Good full body workout! Really enjoyed this one

Awesome!! Loved how the whole workout got my whole body!

Jazmin

Total Body Workout - Gym

Awesome workout! Feeling good in my pregnancy so far!

Maddie

Total Lower Body Shred - Prenatal

😅 that was not easy!! But glad I pushed through it

Chelsea

Full body strength + prenatal core

Only 8 weeks left in my pregnancy and these workouts get me excited to move in the mornings!! Thank you for that motivation!!

Prenatal Cardio + Core

Nearing the end of my 30 week mark and these exercises feel so so good! I'll definitely be incorporating these in my weekly work.

Tamarina Wendt

Birth Prep / Pelvic Opening (28 weeks & on)

I love that Eliza puts descriptions with each movement, it helps me to make sure I have good form. Thanks for the workout!

Gabrielle Cappello

Braelyn

Lower Body Strength

Just got back from a lil vacay, this was the best way to get back to it! 22 weeks tmw

Kendra

Prenatal Functional Full Body

45 Min Full Body Blast

My shoulders are feeling it! 🔥 but I'm feeling good and excited to still be working out while pregnant!

Loved it! I currently have placenta previa and cannot do exercises with impact, so this was perfect! Thank you!

Third trimester tomorrow. Everything was good except the side planks. There was no way for me to do them with good form with a giant belly

Shoulders, Triceps, & Chest Workout

I've been looking for new motivation to workout during this pregnancy. This definitely did it for me!! Thank you!

Strong/Lean Legs Prenatal

I loved this workout, it got my heart rate up!

Loved how this workout kept my heart rate up all the way through 💪🏼

40-Minute AMRAP

I really appreciated this!! I haven't known the best way to work my core during pregnancy and this was so helpful and felt so good.

Deep Core Work

My shoulders and arms are feeling the burn! Thanks Eliza for another great workout!

Chest, Shoulders, & Tri’s Lift

Lilli

I love how strong I can feel during pregnancy with your help. This was the perfect way to start my day

Pull Workout

Back & Biceps

Great full body! Def feeling my body losing strength. 😫😓😥

Love these workouts! They have been the perfect thing to keep me motivated in my pregnancy!

30-Min Full Body Blast

Deep Core / Glutes

Love using this as a finisher to any workout. So grateful you know how to work the pelvic floor since I had no idea!!

Prenatal Pelvic Floor

I’m 17 weeks now and this workout was the right amount of challenge for me. Great one 🤗

Lisa

I loved this workout!! It was the perfect amount of movement without dragging on too long. I'll definitely be doing it again

Full Body Strength

17 weeks pregnant and this was challenging! Loved it!

Morgan

Lower Body Workout

How much rest to do between each set rather than circuit.

Samantha

Whew! 20 weeks and feeling tired but good! Great lower body workout!

Leg Workout

Trying to keep showing up for myself! It's getting harder as I get bigger but doing something is better than nothing!

Full Body Workout

Prenatal Push Workout

DB Only Leg Day

Metcon

Alyssa Hanna

Pregnancy Friendly Full Body

Prenatal Leg Day

Nice light workout if you’re looking for something quick but effective! 👍🏼

Loved it! Killer as always. 6 rounds in 40 minutes ✅

Mariah

More variety of movements or alternatives to the assault bike

Prenatal Strength & Conditioning

Prenatal Pelvic Floor + Glutes

37 weeks and really appreciating these stretches

Birth Prep/Pelvic Floor Relaxing

Loved this workout! I am currently on some restrictions (no impact, no squats/lunges), so I just skipped the exercises I couldn’t do and it was great!

Boulder shoulders + Cardio

Community

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