Name: Playbook - Eliza Katoa - Full Body
Uploaded: 2024-04-04T21:40:52.921Z
Duration: 30 min
Description: Full Body

💪 40 min total for the rounds (including 15 min warm up) 

👟 8:50 mile time (at the end of the workout)

Suva

7:15 3/4 mile with jogger and son riding his bike up hill for a bit. Great workout coming back after a week off from illness

Christine

- FEEL FREE TO SUB OUT THE RUNNING WITH ANOTHER EXERCISE OF CHOICE: like biking, elliptical, assault bike, row machine, 60 burpees, etc

1/2 mile OR 1 mile run

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell Glute Bridge

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive Lateral Step-up to Knee Drive (20 each)

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

Plate cleans

Half Burpee

- Hang on a bar 
- Pinch a dumbbell between your feet
- Perform knee raises with the dumbbell 
- Stay slow and controlled

Dumbbell Hanging Abs

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Full Body

Estefi

30 MIN OPTION: Upper Body Push

Lower Body Push

Upper Body Push

3 mile walk, 30 min option but had to stop due to time, left two sets off. So good though.

Tiffany

Lower Body Pull

Wasn’t feeling well but still got it done today since i missed yesterday 🥵🔥

Kristen

Upper Body Pull

Dead! Oh man that was hard but so good! Killer workout 🔥

Makayla Bateman

Tonya

Couldn’t do run for burnout, my hips are super tight.

30 MIN OPTION: Full Body

Lower body is shaking 🫨🥵🥵🥵🔥 lol! Great way to start my day  💪🏽

So good, .87 mile and three rounds of AMRAP. Had to go just to 30 min.

Full Body Killer

🥵🥵🥵🔥🔥🔥 great way to end the week!

Saane

Took a few days off! Great getting back into it

Marybeth

Brigetta Utai

30 min option, still great!!! 2 mile walk with pups beforehand.

Suzanne

Sheila Aguilar

Elaine

This workout made me feel 100% much better!

Claudia

I did Friday and Saturday 30 min options today because I’m starting my long runs on saturdays😬💪🏾🏃🏾‍♀️

Kamry

Grateful for a 30 minute version on weeks I’m struggling to workout. Loved it and I feel so much better than I did 30 minutes ago ❤️

Loved having a 30 min option today! The Bulgarian split squats about did me in 😅

Chelsea

Lower body push

Love the 30 min. when short on time! I still get a good workout🙏🏽

Vika

Loww Uluave

I LOVE YOUR WORKOUTS! Happy to be back🥳

Cosi

Love these short options on the days i hit the snooze button

Took a week off for vacation and it was hard to get back into it but loved this work out and I feel so much better now that I got it done!

Stacey Vance

Angie

Got it in before midnight🙌🏾💪🏾✅

2nd work out of the day. I’m done. Thanks Eliza!

Love the 30-min option. Still very diverse and burns like crazy

Hana

Voni

Did this Friday because I’m doing my long run tomorrow💪🏾✅

Chrissy

Great arm workout! Running 3/4 mile afterwards

Lauren

First workout since I tore my MCL and this was exactly what I needed!

Dharma Va’ai

Julia

This felt good this morning after mobility day yesterday! Almost caught up for the week. 😁

Did 2 miles before my workout and I’m pooooped 😵🥵🔥 All caught up now 😁💪🏽 letssss gooo!!

Full Body

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