Name: Playbook - Eliza Katoa - Functional full body work
Uploaded: 2024-04-14T21:11:06.884Z
Duration: 60 min
Description: Functional full body work

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

Full Body Warm-up

10 Min AMRAP: Set a timer for 10 minutes and perform the two moves below consecutively. Rest is needed and repeat for as many rounds as possible until your 10 minute timer goes off. 
- front squats 
- hang clean 

Single-set strength: perform a set of the exercise below. Rest 60 seconds and repeat 4x. 
- elevated single leg KB RDL to row

Circuit: perform the exercises below consecutively. Rest 60 seconds and repeat 5x. If you’re short on time, do less rounds (2-3). 
-alternating single arm kettlebell swing 
-split squat hold hammer curl to lateral raise 
- modified windshield wipers  
- dumbbell clean and press (double dumbbell)
- DB lateral lunges (5 each way)

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

Alternate pulling your knee to your chest.

High knee pulls

Arm circles - Forward direction

Arm Circles - Backward direction

- 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 bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

FULL BODY WARM-UP:

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Extend your legs to stand up

Barbell hang clean

10 Min AMRAP

- stand on a plate or small elevated surface
-Perform a single leg RDL with a kettlebell
*keep the kettlebell close to your body, keep a slight bend at your knees and bend at the waist 
- At the bottom of the hinge perform a kettlebell row
- Repeat for desired reps

Elevated Kettlebell single leg RDL into row (6 each)

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternating single arm kettlebell swing

Get into a lunge position. Elevated that back knee of the ground and let it hover a couple inches above the ground. You want to create 90 degree angles with your legs. Then perform a hammer curl and a lateral raise. 

That’s one rep. Split the reps in half per side!

Split squat hold hammer curl to lateral raise

Lie face-up on an exercise mat with your arms by your sides and your palms facing down. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Engage your core and lift your feet off the ground to bring your knees toward your chest. Keep your knees bent or straighten your legs. Keep your legs perpendicular to the floor, and press your legs together to create stability in your lower body.
While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.
Pause at the bottom of the movement just before your legs contact the floor.
Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.
Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.

Modified Windshield Wipers (8 each)

- Begin by pulling dumbbells up to your shoulders while dropping into a squat 
- press the dumbbells overhead and extend your arms fully as you stand up 
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

- 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

Dumbbell lateral lunge (5 each leg)

Circuit 1

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marissa

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Baylee Peterson

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

Lindsey

Suzanne

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

Erin

Full Body Killer Supersets - gym

Sarah Hunsaker

Claudia

Maddy

Shadia

Makala

Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

50 Min Full Body AMRAP

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

This was 🔥🔥🔥!!! Loved the push and constant burn! 🥵💪🏽👏🏽

Jazmyn Folauhola

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Could only finish half, very intensive and great.

Somi

Full Body - Build Strength, Power & Athleticism (DB only)

Feeling so strong and ready to hit the weekend!

Jessica

Full body strength (at the gym)

Lupe

Feranei

Full Body

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

Full Body Challenge

Full Body Descending Ladder Challenge

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!

Body Weight Workout

Brynn

Functional full body

Brenda

Saimoni

Dumbbell Only Full Body

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

40 Min AMRAP

Pelepetua

Barbell/Dumbbell Full Body

DB Only Full Body Strength & HIIT

Fabulous Christmas morning workout!! 🎉❤️

Nice workout to get back into working out 💪

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Tonya

Zeina

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40 Min AMRAP + Sprints

Kristin

Home Conditioning & Strength

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! 💪🏽

Strength & Conditioning Home W/ DBs

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

Jamie

10 Round Challenge- Strength & Conditioning

Elise

Jennifer

Full Body Day

I played catch up today and I’m glad i did because that was a great workout

Brigetta Utai

JT Tauiliili

Allexis

Strength & Conditioning

Whole body is on fire!! The best workout as always 👏🏼👏🏼

Crosby

Great way to start a Saturday 💪🏽🔥

Full Body Demolisher - Death by AMRAP

Emily

Jade

Strength & Conditioning - Killer Gym Workout

Karley

Functional Full Body At The Gym

Riley Johnson

One day I’ll like burpee’s but not today. Lol

Strength + Conditioning Killer Workout

Killer workout!! Thanks Eliza for the amazing push🙌🏽💪🏽💯💯💯

Functional Full Body

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!

Full Body Work (minimal equipment)

Strength + 15 Min AMRAP

Laura Carter

Full Body Work

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!

Functional full body work

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