Name: Playbook - Eliza Katoa - HIIT + Core
Uploaded: 2024-04-14T21:11:06.944Z
Duration: 60 min
Description: HIIT + Core

Brigetta Utai

Today is an optional HIIT + Core workout. If you need to do Ana drive recovery day instead, that works great! 

Focus on pushing it for the four round challenge and have some fun today! 

For the 18 min AMRAP, go all out and push your limits!

Cat cow

Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.

Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. For second position, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.

Return: Bring the hand back to the start position under the shoulder returning to the full quadruped position after the exercise.

Quadruped T-Spine Thoracic Rotations (15 reps each arm)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

In the half kneeling position, straighten your front knee, reaching for your toe. You should fill a deep stretch in your hamstrings. And then return to the starting position. Repeat on both sides.

Dynamic half kneeling runners stretch (10 each side)

Get into a runners lunge. Begin in a plank position with hands directly below shoulders.
 Step your right foot forward to the outer edge of your mat next to your right pinky finger.
Relax through your hips and back, letting them sink toward the ground. 

From here, open up your chest so one arm is on the ground. Then go the opposite direction. Keep alternating sides.

Runners lunge upper body rotations (20 per leg)

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

Inchworms

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

- Sit back and down into a deep squat
- Gently press your knees out and let them come back in 
- repeat for time or reps

Deep squat hip openers

- Stand in a wide stance holding your hands out to the side
- Hinge at the waist reaching across and touching the opposite toe with your hand
- Alternate back and forth

Opposite toe touches

- 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

Keep your hands on your head as you kneel and stand.

Prisoner kneel to stand

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- if your core is coning, elevate into a high box or even onto the wall

Incline push up

Full Body Warm-up

- 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

Perform a regular kettlebell swing to start: bend at the waist, keep a slight bend in your knees. Thrust your hip forward and squeeze your glutes together as you stand. 

Then drop into a low squat position and do another kettlebell swing holding this position. 

Repeat!

*this move can be performed with a dumbbell if you don’t have access to a kettlebell.

Double kettlebell swings

- 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

- Stand in a wide toed out stance with a kettlebell in each hand 
- arms should be between your feet
- Keeping your back straight perform a deadlift
- bend at the knees and waist and lower deadlifts down until they touch the floor
- push through the floor to stand, squeeze your glutes at the top

Double kettlebell deadlift

- Stand in a stable position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
- Repeat for desired reps

Kettlebell around the world

Reach back toward your opposite toe and bend in half. Keep alternating sides.

High plank toe reaches

Four Round Challenge

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

Assault bike

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

High knee Jump Rope

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

Jump on and off that plate. As you jump off, go into a high plank position - keeping your hands on the plate, engaging your core and holding there. Then jump those feet up to a standing position and jump forward back onto that plate. Repeat that motion.

Modify by stepping instead of jumping back

Half burpee plate hop

18 Min AMRAP

90/90 stretch

Alternating plank calf stretch

Child’s Pose Alternating Arm Stretch

Frog stretch

Hip flexor stretch

Kneeling arms OH side to side stretch

Pigeon Stretch

Get into a half kneeling position and stand up straight. Maintain good posture and slightly push your hips forward. Stretch each flexor.

Runners stretch

Side lying quad stretch

10-Min Full Body Stretch

HIIT + Core

Cortney Walker

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

Trishelle Rollo

Tauni

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! 🥵☠️🔥

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

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 😂

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

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

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..😝

HIIT + Core

Community

More workouts from Eliza Katoa