Name: Playbook - Eliza Katoa - Full Body Workout
Uploaded: 2024-04-14T21:11:06.841Z
Duration: 55 min
Description: Full Body Workout

Trying to keep showing up for myself! It's getting harder as I get bigger but doing something is better than nothing!

Sarah Hunsaker

Chelsea

You’ll need access to a resistance band and somewhere to hang it/loop it up at a high angle. You’ll need dumbbells, a bench or box, barbell, plates, and squat rack. 

Start with your resistance band circuit to warm everything up and then move on to your lift. You have 4 different supersets during this lift.

Perform the 3 resistance band exercises consecutively. Rest as needed and repeat 3 rounds total.

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band straight arm pulldown

Band Work Circuit

Perform the two movements below back to back. Rest as needed and repeat 3x total.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curls

Superset 1

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Lean forward and keep your dumbbells by your side. Raise them up, slightly pointing your thumbs down and raise them at an angle.

Seated rear delt raise

Superset 2

Start in a wide stance with your toes pointing out. With the dumbbells in each hand, hold them together with straight arms. Squat down, bending at the waist and knees and touch those dumbbells to the ground. Stand up, squeeze your glutes and curl those dumbbells up and back down.

Sumo squat supinating curl

- perform 5 reps on each side 
- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

Superset 3

Clean that plate up and overhead. Exhale and engage your core as you do so.

Plate clean

*perform 8 reps on each side 
- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- crunch your upper elbow to your knee, using your oblique and exhaling as you crunch 
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Lateral step-up to crunch

Superset 4

Full Body 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!

A couple things to keep in mind while you’re pregnant

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Karen

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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!

Julia

18 weeks and I felt amazing after this workout!!!

Randalyn

Prenatal Leg Workout - Dumbbell Only

Bruna

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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

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!

Full Body - Gym Workout

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

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

Braelyn

Lower Body Strength

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

Kendra

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

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 Workout

Community

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