Name: Playbook - Eliza Katoa - Conditioning & Core - Gym
Uploaded: 2024-04-14T21:11:07.002Z
Duration: 47 min
Description: Conditioning & Core - Gym

It was perfect! My core was shocked from the newer movements. And the jump rope was perfect to get some full body cardio in. Loved the warm up too!

Jordan Ryker

Emily

Fiona

Today’s workout is TOUGH but so are YOU! 

Get ready to work your entire body, get your heart rate up, improve your cardiovascular endurance and sweat like crazy. 

You’ve got a killer 5 round challenge followed by a jump rope / ab challenge. 

Remember you can modify any movement as needed today especially the core moves.

Cat cow

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)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

In the half kneeling position, straighten your front knee, reaching for your toe. You should fill a deep stretch in your hamstrings. And then return to the starting position. Repeat on both sides.

Dynamic half kneeling runners stretch (10 each side)

Get into a runners lunge. Begin in a plank position with hands directly below shoulders.
 Step your right foot forward to the outer edge of your mat next to your right pinky finger.
Relax through your hips and back, letting them sink toward the ground. 

From here, open up your chest so one arm is on the ground. Then go the opposite direction. Keep alternating sides.

Runners lunge upper body rotations (20 per leg)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworms

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

- Sit back and down into a deep squat
- Gently press your knees out and let them come back in 
- repeat for time or reps

Deep squat hip openers

Alternating leg swing toe touch

Mobility Warm-up

- Start with a barbell in front rack position
- Step backward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step backwards with this leg

Barbell front rack reverse lunges

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

Lie on your back and take your feet off the ground and bend the knee at 90 degrees with your toes pointed up.
Extend your arms towards the ceiling with your hands directly above your shoulders. Now you look like a dead bug.
Flatten your lower back by performing a posterior pelvic tilt. Maintain this the whole time.
Take a deep breath in through the nose feeling 360-degree expansion.
Extend your left arm behind you and your right leg in front of you at the same time and breathe out with your back glued to the ground.
Return to the starting position and repeat on the other side.

*modify by bending knees

Stability ball dead bug

Crab hold toe touches

5 Round Challenge

Get set up with your hands directly underneath your shoulders and knees under your hips. Lift knees off of the ground and support your body while trying to keep back parallel to the ground. While holding this position alternate bringing one hand to your opposition shoulder. Alternate arms. 

Breathe: inhale and relax pelvic fooor and fill core with air. Exhale and lift into bear plank hold while lifting pelvic floor and wrapping abdominals around your baby. Hold core strong and breathe normally as you tap your shoulder.

Bear plank shoulder taps

- Jump rope with the rope passing under your feet once each jump

Jump rope

FOR THE BARBELL AB ROLLOUTS: Kneel on the floor/mat and grasp the barbell with a wider than shoulder width grip. Keeping your back and arms straight, slowly roll the barbell out in front of you until your arms are fully extended. Tense the abs and slowly roll the barbell back towards your knees.

FOR THE HIGH PLANK WALKOUTS: Walk your hands out into an extended high plank hold. Then walk them back to your regular high plank position. Keep a slight rounded upper back to properly engage your core. TO MODIFY, go onto your knees or do this on a box or bench.

Barbell ab rollouts OR plank walkouts (pick one)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Banded Bicycle crunches

Hold your hips up as you hold your side plank. 
Do 25 seconds each side.

Side plank hold (30 sec each)

- 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 (20 per arm)

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- place a weight like a dumbbell or plate on top of your shins. 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

Core / Jump Rope Challenge

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

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Oh I needed this! Thank you for pushing me.

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

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Could only finish half, very intensive and great.

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Feeling so strong and ready to hit the weekend!

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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

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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!

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Brynn

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Brenda

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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 💪

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Fabulous Christmas morning workout!! 🎉❤️

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

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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! 💪🏽

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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!

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

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

Crosby

Great way to start a Saturday 💪🏽🔥

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Riley Johnson

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

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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

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

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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 💪🏽

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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!

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Laura Carter

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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!

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