Name: Playbook - Eliza Katoa - DB Only Full Body Strength & HIIT
Uploaded: 2024-04-14T21:11:06.712Z
Duration: 40 min
Description: DB Only Full Body Strength & HIIT

This workout requires a pair of dumbbells and a bench. 

Perform the 5 rounds for time quickly but focus on lifting heavy when you do your sumo squats and renegade row to low squat curl. Be explosive with your squat jumps. 

Finish the workout strong with a dumbbell only core circuit.

Repeat the three exercises below consecutively. Rest 1-minute and repeat 5x total.

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side
- Then jump your feet forward and go into a low squat hold. 
- Perform a hammer curl as you hold your low squat

Dumbbell push up + renegade row to low squat curl

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Pulse 2x
- Stand up to full extension
- That’s one rep. Repeat.

Double Pulse Dumbbell sumo squat

- Stand a few inches in front of the bench
- Press hips back, lower down and jump on top of the bench
- Land softly on the bench
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps onto bench

5 Rounds For Time

Perform the core movements consecutively. Rest 1 minute and repeat 3x.

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Bring those hips up slightly and engage your core as you hold the high plank position. From here, grab that dumbbell and bring it under and across your body to the opposite side of the plank. Repeat. 

Modify this on your knees if needed.

High plank dumbbell pull through

- Begin by lying supine with legs straight and extend your dumbbell straight out over your chest 
- Roll your shoulders off the floor, do not pull with your hands
- crunch straight up and reach the dumbbell up toward your toes
- Lower back down

Straight leg dumbbell crunches

Control your legs as they tap the floor and move side to side. Modify by bending your knees and letting your legs fall side to side. Use your core to bring your legs up and over. Watch whole video for modification.

Windshield Wipers / Modification

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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

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

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

Jazmyn Folauhola

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Could only finish half, very intensive and great.

Somi

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Feeling so strong and ready to hit the weekend!

Jessica

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Lupe

Feranei

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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

Functional full body

Brenda

Saimoni

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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 💪

Melissa Fenn

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Pelepetua

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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.

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! 💪🏽

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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

Brigetta Utai

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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

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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

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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!

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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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