Name: Playbook - Eliza Katoa - HIIT + Core - Gym
Uploaded: 2024-04-14T21:11:06.952Z
Duration: 48 min
Description: HIIT + Core - Gym

Rebekah

Absolutely loved that workout! But feeling dead 💀

Jessica

You will need a medball, jump rope, box or step for box jumps, a plate or dumbbell and a mat for this workout. It’s about 50 minutes long. 

You’re going to work your core and get your heart rate up. Have some fun today and do your best not to rush through the reps. 

Be mindful with your form and focus on connecting your breath to type movement to maximize this workout.

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row Machine (1000 meters)

Set a timer for 15 minutes. Perform the movements consecutively. Rest as needed and repeat for as many rounds as possible before your timer goes off.

- get into a side lying position 
-Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knees
- crunch both knees up together 
- Keep your core engaged
* Work both sides

Oblique crunches (5 per side)

- Jump rope with the rope passing under your feet once each jump

Jump rope

Hold a bear plank by hovering those knees above the ground, keeping your hands directly underneath your shoulders and keeping your legs bent at a 90 degree angle. Engage you core. 

From here jump those feet out so you’re in a high plank position and then back to a bear plank. Keep repeating for the reps or time listed.

Bear plank in-n-out jumps

Use your whole body / especially your core to slam that ball to the ground in a repeated motion.

Med ball Slam

Round One: 18 Min AMRAP

- sit-up and bring your opposite elbow to your opposite knee. 
- sit back down 
- repeat on the other side

Sit-up to oblique crunch

- With your body in a V-sit hold position for time
- Toss a medball in the air as you hold 

*to modify, bend your knees

V-sit hold Medball Toss

Kneel, sit up tall, maintain good posture and core engagement. 

Bring that medball up and over your head to the opposite side and slam it. Catch it and repeat on the other side. 

Exhale as you slam.

Kneeling medball side to side slam

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

- You can do this with a Kettlebell or Dumbbell
- Inhale sharply as you clean the bell
Exhale as it reaches the rack position
Inhale sharply prior to the lift
Keep everything tight and braced
Exhale as you press the kettlebell overhead (for the entire movement)
Inhale as you bring the bell down in a controlled movement
Have it finish in the rack position, covering the rib cage

Kettlebell power clean & press (4 per arm)

Round Two: 18 Min AMRAP

HIIT + Core - Gym

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

Mariah

Krystal Parker

Lola

Dynamic Full Body - Home

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! 🥵☠️🔥

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

Erin

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 🙌🏽

Full Body

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

Peggy

Heather

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

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

Christine

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

Kathleen

HIIT + CorE

Killer HIIT + Core

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

HIIT + Core - Gym

Community

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