Name: Playbook - Eliza Katoa - Fourth of July Quick Workout 🇺🇸
Uploaded: 2024-04-14T21:11:06.371Z
Duration: 38 min
Description: Fourth of July Quick Workout 🇺🇸

Serena

Julia

katie

Ana Tuiloma

Karen

Perfect quick+ minimal equipment workout for the holiday!🇺🇸🎆

Courtney

After the 50 plate challenge I have had at least 20 interruptions 😂 super sweaty, great workout even if it was partial 💪🏼

Tiffany

One of the hardest workouts I’ve ever done in my life 💀 🔥 so good even when I cut it short

Krystal Parker

Happy 4th of July! Best start to the day I m glistening with sweat such a killer workout! Thanks Eliza 💕🔥🔥🔥

Lousili

Did a quick version of the quick 4th of July workout and it still got me sweating. Consistency 🫠

Ashlyn

Tauni

Happy Independence Day! 

If you’re celebrating today and you have to get a quick workout in, this one is for you! If you can’t do the full upper body lift, do this full body HIIT & Core workout. 

It’s quick and dirty but so much fun! 

There’s an optional second round you can complete if you have time but don’t sweat it if you can’t do it! 

Just push yourself, maintain good form, and have some fun today! Enjoy your celebrations and festivities! 🇺🇸

Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.
Hold at top for 3–5 seconds.
Gently lower yourself back to the starting position and repeat.

Pro tip: It's very important to keep your head and neck neutral throughout the exercise and avoid jerky movements. Instead, work on synchronizing the lift and lower of all four limbs with control.

MODIFICATION: alternating Superman’s 
Start by lying on your belly with your arms and legs extended. Pull your belly button in toward your spine (think of peeling it off of the floor) to turn on your core muscles. While maintaining your gaze on the floor, slightly lift your head off the floor. Lift your right arm and left leg three to five inches off of the floor as you inhale. Exhale to lower your limbs. Repeat on the other side for the same three sets of 10-12 reps.

Superman with a hold

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

Inchworm Push-up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

Quick Warm-Up (5 minute AMRAP)

Plate overhead marches

Plate Cleans

Half burpee plate hop

Pop squats on plate

High plank plate walks

Plate overhead reverse lunges

Plate 300 Rep Challenge

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

Jump rope

- 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

Engage the core before getting into the beer plank. 

Keep your legs bent at a 90 degree angle and pull that dumbbell from side to side. 

Modify this movement by doing a high plank instead OR doing an incline plank.

Bear plank dumbbell pull through

Start in a half-kneeling position, right knee on the ground, a kettlebell held in your left hand, left foot set out wide, abs tight. Keep your eyes on the bell. Keep your abs tight and your eyes on the bell as you twist your torso and push your butt back, lowering your right elbow to touch the ground.

Half kneeling windmill (15 each)

- sit-up and bring your opposite elbow to your opposite knee. 
- sit back down 
- repeat on the other side

Sit-up to oblique crunch

Start in a high plank position with your hands holding dumbbells. Row one dumbbell back said it down and then row the other one back. Then jump your feet forward and a wide stance close to your hands and explosively clean those dumbbells up all the way over your head. Control them back down and repeat.

Renegade row to devils press

Jump Rope Ab Circuit

Plate 300 Rep Challenge (optional)

Fourth of July Quick Workout 🇺🇸

Geia

Braelyn

Hannah

Amazing Full Body Gym Workout

Luna

Full Body Strength

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

Pelepetua

Barbell/Dumbbell Full Body

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!

Fourth of July Quick Workout 🇺🇸

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