Name: Playbook - Eliza Katoa - Full body strength (at the gym)
Uploaded: 2024-04-14T21:11:06.578Z
Duration: 60 min
Description: Full body strength (at the gym)

Feeling so strong and ready to hit the weekend!

Jessica

Tauni

Full Body Strength! 

Time to strengthen your entire body. You’ve got a killer full body lift and some optional running. 

Feel free to sub out the running with any other cardio of choice. 

For the optional AMRAP, set a timer for 10 minutes. Perform the 4 exercises consecutively. Rest as needed and repeat as many rounds as possible until your timer goes off.  

Feel free to skip the burnout if needed! 

Focus on form, lifting with control and connecting your mind to the muscle with every single rep.

Alternating leg swing toe touch

Reach your hand to your opposite foot. Sitting your hip back and stretching out your low back and hamstring. Alternate sides.

Alternating Toe Reaches

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)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

Alternate pulling your knee to your chest.

High knee pulls

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

- 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

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- 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

Full Body Warm-Up

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

1-mile run as fast as possible

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Eccentric Leg press - narrow stance

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

Superset

Hip-width stance. Hands inside legs with full grip on the bar.
Knees in line with toes. Shoulders slightly in front of bar at set up.
Lumbar curve maintained. Hips and shoulders rise at the same rate.
Hips then extend.

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

Barbell Sumo deadlift high pull

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

KB kneeling halo

- Holding a kettlebell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Perform 5 reps per arm and leg

Dumbbell overhead reverse lunge (8 each side)

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

Dumbbell thruster

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Lower SLOWLY 
- Straighten your elbows to press back up

Deficit Negative push-ups

Burnout Circuit (2-3 rounds)

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Wooo! Just the full body power I needed today!!

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

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Sarah Hunsaker

Claudia

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Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

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Omfg bro!!🔥🔥 literally drowning in my own sweat🫠🙌🏽🙌🏽

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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

Functional full body

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 💪

Melissa Fenn

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Pelepetua

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Fabulous Christmas morning workout!! 🎉❤️

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Kristin

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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

Summer Cook

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

What an ending to the week. Awesome sweat sesh!

Sandra

Functional Full Body - Death By Circuits

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!

Jess

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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 💪🏽🔥

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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!

Full body strength (at the gym)

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