Name: Playbook - Eliza Katoa - Full Body
Uploaded: 2024-04-14T21:11:06.864Z
Duration: 60 min
Description: Full Body

Peggy

Heather

Killer end of the week, feeling strong and grateful for my rest day tomorrow 😂

Mariah

Erin

Warm-up: perform one set of each movement before you begin the workout.

1/2 mile run: run 1/2 mile as fast as possible before your lift. You can sub the run with a different machine and use bike, stairstepper, assault bike, or row machine instead if needed.

Single-Set Strength: perform a set of the exercise. Rest 45-85 seconds. Repeat 3x. 
- 2 sets of 10 machine pull-ups & 1 set to failure

Superset 1: perform the exercises consecutively. Rest 45-60 seconds and repeat 4x.
- Landmine rotations (8 each way) 
- Landmine row  

Superset 2: perform the exercises consecutively. Rest 45-60 seconds and repeat 3x.
- goblet hold step-up
- box jump

Superset 3: perform the exercises consecutively. Rest 45-60 seconds and repeat 3x.
- double pulse dumbbell thrusters
- farmer carry 

Burnout: get on the hip abduction machine and 3 sets. Resting 45 seconds between sets.
- hip abduction machine

Perform the moves in order. Repeat 1-4x until you feel warm.

Lay down a yoga mat or find a soft carpeted area for comfort.
Start on all fours on the ground. Make a tabletop with your body: Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line perpendicular to the ground. 
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm. 
Sink into the stretch by keeping your hips high while allowing your chest to rest on or come close to the ground. Push your hips back and up and keep some pressure in your left palm to avoid crunching your neck. 
Hold the position as long as you’d like—a few seconds up to an entire minute—and then switch sides. 
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow. Return your right hand down to the ground back in tabletop. Repeat on the left side.

Thread the needle (on all fours)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Alternate pulling your knee to your chest.

High knee pulls

Alternate bring your ankle/foot up to your hip. Bend at the knee and let your leg fall outward.

Ankle Pulls

Get into a squat stance and squat into a deep squat. Hold and grab your toes. Hold on to your toes and you lift your hips up and back down.

Deep squat toe hold hip raise

Get into a glute bridge. Walk your feet out so your legs are fully extended. Walk them back to a glute bridge and then bring one knee up at a time and March once on each leg.

Glute bridge walkouts to march

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- 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

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

Inchworm Push-up

Dynamic Warm-Up Circuit

- Run at a good pace for you 
- Increase speed and intensity as you progress

1/2 mile run

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine pull-up

SIngle-Set Strength

- Hold the end of a barbell in your hands that is placed into a landmine attachment
- Rotate the bar in front of you from side to center to the opposite side in a controlled manner.

Landmine rotations

Straddle the landmine and face the plate. Hold the barbell with one hand on top of the other and row that landmine back to your chest. Control it up and down.

Landmine Row

Superset

Hold that dumbbell close to your chest in both hands. 

Step up onto the box with one leg. Lower down in a controlled manner. 

Keep your chest up, maintain good posture and exhale as you step. 

Alternate legs!

Goblet hold step up

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

Box jumps

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Pulse 2x
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Double pulse Dumbbell thruster

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmer Carry

Superset 3

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Burnout

Full Body

Cortney Walker

I only had time for a 30 min workout and this kicked my butt!

Trishelle Rollo

Tauni

HIIT + Core

Brigetta Utai

As always, the perfect combo of challenging and attainable.

Jamie

Full Body Strength - Home

Krystal Parker

Lola

Dynamic Full Body - Home

Loved this workout!! Definitely a 5 star workout.

Christine

Stephanny

Felicia

5-4-3-2-1 rounds challenge

Brenda

Drizo

Emily

Advanced Cardio, Strength, & Core

Cardio & Core

Strength + Conditioning at-home

Lost an earring halfway through had to start over at the top so pissed off didn’t find the earring

Serena

Used this as a finisher for my workouts.   Dead! 🥵☠️🔥

Jessica

Grea, quick finisher for my workout 🔥🔥

15 Min Cardio & Core

Rajkou

Strength & Conditioning Challenge

Claudia

Vanessa 

Incredible workout today!! Loved this one.

Tonya

HIIT + Core At Home

Crazy Core & Cardio

I was short on time today and this workout was perfect!

Brynn

Conditioning Workout

We were Crunched for time and we knocked it out and got a great sweat and workout in!

Nicole

Shoulders, Cardio & Core

Amanda

Strength & Cardio

Jess

Treadmill Work

15-Min HIIT

Improve Strength & Cardiovascular Endurance

Melissa Sikahema

Total Body AMRAP Conditioning

Strength & Conditioning At The Gym

Shadia

Karen

Love starting my days with Katoa workouts!

10 Round Challenge - minimal equipment

I’m a few days late, but I’m glad I did it! I was shaking with 10 min to go.

Jade

Riley Johnson

Perfect for an at home when you can’t get to the gym!

Hailee

Full Body Work

Brooke

Functional Full Body

I hate but love when Eliza makes me do cardio because i wouldn’t choose to otherwise 🙌🏽

Haven't done this workout in a couple of months but man did it feel good!

Taylor

HIIT OR LIIS, Core & Stretching

Braelyn

These stretches are just what my body needed today ❤

LIIS/Core/Total Body Stretching (gym & home)

Great workout! I had to cut it short today but getting back into it after a weekend full of junk felt amazing!🙌🏽💪🏽💪🏽💪🏽🥵

Julia

Whenever I think I'm freaking invincible and I do one of Eliza's workouts, it humbles me up real quick lol

Brandi

Strength + 15 Min AMRAP

Katie

Suzanne

Full Body + 1 Mile Run

Makala

I thought I was gonna perform like poop after having so many cheat foods yesterday for Christmas but I felt so strong!

Strength & Conditioning Minimal Equipment

HIIT + Core Workout

Strength & Conditioning w/ DBs only

Aaron

That was BRUTAL and everything I needed this morning. Love the warmup included, it's the best. 🔥

McKenna

Strength & Conditioning

HOLY CRAP 🥵💪🏽 what a great full body workout!

Awesome workout! Love a good Saturday sweat.

Sarah

Full Body Strength

Rebekah

Addy

Felt so good! This was much needed today 😌

Conditioning Day

HIIT From Hell 🔥

Elise

Shaking after this workout! Feeling so strong, and ready to take on my day 👊🏽

Sweaty Beatty over here. Second amrap I did only 12 mins since I was short on time

Cardio & Conditioning At Home

This really gets you goin! Love this 😅

Hailey

Fiona

Cardio & Conditioning At The Gym

Just what I needed! Such a good sweat and definitely felt the conditioning and core burn! 🥵😓👏🏽💪🏽

Jazmyn Folauhola

Conditioning & Core - Home

Rafaela

Amber

HIIT + Core - Gym

Absolutely loved that workout! But feeling dead 💀

Kathleen

HIIT + CorE

Killer HIIT + Core

Is it normal/beneficial to straight die with every workout? Asking for a friend..😝

Full Body

Community

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