Name: Playbook - Eliza Katoa - Full Body - Gym Workout
Uploaded: 2024-04-14T21:11:06.578Z
Duration: 48 min
Description: Full Body - Gym Workout

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!

I’m about 12 weeks prego and thought I would be able to get back to it but sheesh I was wrong lol wasn’t able to finish through but feel great that I got in the gym today!

Julia

I’ve been looking for a full body workout like this for so long. It was perfect 🙌

Elizabeth Wiley

I’m in my third tri and this was a great workout!

Kendra

Makenzie Bloomfield

Braelyn

Hold two dumbbell in each hand if you need to modify this movement. 

Stand in a split squat stand and go into a lunge and stand back up. Exhale as you stand and engage your core.

Barbell split squats (8 per leg)

FIRST 7 REPS: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

SECOND 7 REPS: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

THIRD 7 REPS: Start at the bottom of the movement and complete a full range of movement all the way up.

21s bicep curls

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Deficit curtsy lunge (8 each)

Perform a goblet squat and then go into a calf raise. Engage your core and exhale as you stand up out of the squat.

Goblet squat to calf raise

As you kneel, engage your glutes and core. Stand tall and bend your elbows, bringing your dumbbells up to your face. Keep your palms facing you. The bring one arm up and overhead, rotating the your palms forward as you extend your arm. Bring that same arm back down, rotating your dumbbell so your palm is facing you. Repeat on the other arm and keep alternating arms.

Kneeling alternating Arnold press

ON AN INCLINE (use a box or bench):

Give me a push-up (you can modify by doing these on an incline or on your knees) then go into a high plank and rotate, opening your chest up to that wall.

MODIFICATION: do it on a high box or on the wall.

Incline push-up to high plank rotation

No matter the stance you use for halos, whether kneeling, or standing, or half-kneeling, focus intently on keeping your abs tight so your ribcage stays tight to the body. 

As you begin to rotate the weight, continually check in with your abs. 

Take your time and rotate it slowly, constantly disciplining yourself to keep your abs tight and squeeze your shoulder blades as the weight progresses around.

Kneeling halos (10 each way)

Perform 5 sumo deadlifts, 5 cleans, and 5 oh press. 

Rest for 45 seconds and repeat 5x total.

Dumbbell complex (sumo DL, clean, OH press) - 5 of each

Full Body - Gym Workout

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

What should you train for when you’re pregnant?

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

Jazmyn Folauhola

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

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

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

Such a good burn. Absolutely loved it 💪🏼

McKenna

Boulder shoulders + Cardio

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

Raluca

Prenatal Lower Body Strength

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

Lower Body Strength

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

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!

Full Body - Gym Workout

Community

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