Name: Playbook - Eliza Katoa - Full Body (45 Min AMRAP)
Uploaded: 2024-04-14T21:11:07.115Z
Duration: 50 min
Description: Full Body (45 Min AMRAP)

🔥🔥 Only did 30 minutes of the AMRAP 😤 I’ll be back next week 😤😤😤

Saimoni

Courtney

Wheeeeeew! That was no joke! 🥵🥵🥵 man! This was literally kicking my butt today and forced all the soreness and sickness out of my body!! 💀😵😓 such a good workout today!! 👏🏽💪🏽💯🔥

Jazmyn Folauhola

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

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

Dumbbell Sumo deadlift high pull

Perform a burpee and then hop laterally over that barbell or dumbbell.

Burpee hop over

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell or Dumbbell gorilla rows

- March slowly in place with two kettlebells in the rack position

Exhale as you lift knee up.

When EXHALING: think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Kettlebell or Dumbbell front rack march (double)

- 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)

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

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Lena

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.

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

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

What an ending to the week. Awesome sweat sesh!

Sandra

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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

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

Crosby

Great way to start a Saturday 💪🏽🔥

Full Body Demolisher - Death by AMRAP

Emily

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Karley

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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 💪🏽

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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