Name: Playbook - Eliza Katoa - Metcon
Uploaded: 2024-04-14T21:11:06.873Z
Duration: 30 min
Description: Metcon

Time for some metabolic conditioning. You’ll need a box or bench, an assault bike, a barbell and plates, a pair of light dumbbells and a kettlebell. 

You can sub out the assault bike for any other cardio machine of choice if needed. Remember to take the workout at your own pace. Lighten up the weight and rest as needed.

Set a timer for 30 minutes. Perform the movement consecutively. Rest as needed and repeat as many rounds as possible for 30 minutes.

Elevate onto a box or bench. Perform a push-up. Exhale as you push-up and engage your core. Jump your feet forward and stand bringing both arms overhead. Repeat. 

Modify by doing this move on a higher box or surface.

Modified burpee

- Modify by doing a sumo deadlift instead of a conventional deadlift. A sumo stance entails a wide stance, toes pointed out and narrow grip so there’s more room for your belly 
- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Perform four reps on each side. 

Step-up and drive those dumbbells up and overhead. Engage you core and exhale as you step and press.

Step-up knee drive shoulder press

Slam that ball down hard. Engage your core and exhale as you throw down.

Medball Slam

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

Assault bike

30 MIN AMRAP

Metcon

When should start making exercise modifications?

Thank you for this. I’m six weeks and already freaking out.

Priscilla

Great advice that all pregnant mamas need to hear, thank you!

Sarah Hunsaker

A couple things to keep in mind while you’re pregnant

What should you train for when you’re pregnant?

Karen

Crystal N. Briscoe

Coning… what it is & how do we manage it?

Core training during pregnancy

Feeling good! This was just what I was looking for!

Shaunn Quayle

Jazmyn Folauhola

Quick Strength & Conditioning- Prenatal

Good upper body! Feels like forever! Man! Glad to be moving and get in some lifting! 😅🙌🏽🙏🏽🔥

This felt amazing 🥹 finally able to move again without puking 😜

Ashlyn

Loved it! I’m 8.5 weeks and feeling so tired and nauseous and this was the perfect upper body day

Lindsey

Total Upper Body Blast - Prenatal

Great lower body! Felt so good! Feel like it’s been AWHILE but glad to be back at it! 🙌🏽👏🏽🔥 legs were brunnnnnin!

Great workout! 15 weeks pregnant and got me to sweat!

Julia

18 weeks and I felt amazing after this workout!!!

Randalyn

Prenatal Leg Workout - Dumbbell Only

Bruna

Push Day Strength Work (shoulders, triceps & chest)

Man! This felt good! Been AWHILE since I’ve moved and this was just what I needed! Going to do this everyday for my pregnancy cardio!

Prenatal Low Impact Cardio - 20 Min AMRAP

Great upper body day! Shoulders were definitely burning and loss strength! 😅🤪👏🏽💪🏽

I wish there was a home option for the cardio :)

Such a good burn. Absolutely loved it 💪🏼

McKenna

Boulder shoulders + Cardio

Loved this workout!!! Perfect length. So fun and effective!!!

Raluca

Prenatal Lower Body Strength

I loved it thank you so much! Very doable and simple

Vane

Love this workout at 34 weeks! Felt great to get the body movin!

Lauren

Loved this exercise combo at 27 weeks! Really enjoyed the variation!

Full Body - Gym Workout

Nice workout with simple movements to get the job done!

Shelby

Could do the plank on the bench due to coning sadly. The rest was great though!

Paige

Prenatal Upper Body: Shoulders, Chest, & Triceps

Good full body workout! Really enjoyed this one

Awesome!! Loved how the whole workout got my whole body!

Jazmin

Total Body Workout - Gym

Awesome workout! Feeling good in my pregnancy so far!

Maddie

Total Lower Body Shred - Prenatal

😅 that was not easy!! But glad I pushed through it

Chelsea

Full body strength + prenatal core

Only 8 weeks left in my pregnancy and these workouts get me excited to move in the mornings!! Thank you for that motivation!!

Prenatal Cardio + Core

Nearing the end of my 30 week mark and these exercises feel so so good! I'll definitely be incorporating these in my weekly work.

Tamarina Wendt

Birth Prep / Pelvic Opening (28 weeks & on)

I love that Eliza puts descriptions with each movement, it helps me to make sure I have good form. Thanks for the workout!

Gabrielle Cappello

Braelyn

Lower Body Strength

Just got back from a lil vacay, this was the best way to get back to it! 22 weeks tmw

Kendra

Prenatal Functional Full Body

45 Min Full Body Blast

My shoulders are feeling it! 🔥 but I'm feeling good and excited to still be working out while pregnant!

Loved it! I currently have placenta previa and cannot do exercises with impact, so this was perfect! Thank you!

Third trimester tomorrow. Everything was good except the side planks. There was no way for me to do them with good form with a giant belly

Shoulders, Triceps, & Chest Workout

I've been looking for new motivation to workout during this pregnancy. This definitely did it for me!! Thank you!

Strong/Lean Legs Prenatal

I loved this workout, it got my heart rate up!

Loved how this workout kept my heart rate up all the way through 💪🏼

40-Minute AMRAP

I really appreciated this!! I haven't known the best way to work my core during pregnancy and this was so helpful and felt so good.

Deep Core Work

My shoulders and arms are feeling the burn! Thanks Eliza for another great workout!

Chest, Shoulders, & Tri’s Lift

Lilli

I love how strong I can feel during pregnancy with your help. This was the perfect way to start my day

Pull Workout

Back & Biceps

Great full body! Def feeling my body losing strength. 😫😓😥

Love these workouts! They have been the perfect thing to keep me motivated in my pregnancy!

30-Min Full Body Blast

Deep Core / Glutes

Love using this as a finisher to any workout. So grateful you know how to work the pelvic floor since I had no idea!!

Prenatal Pelvic Floor

I’m 17 weeks now and this workout was the right amount of challenge for me. Great one 🤗

Lisa

I loved this workout!! It was the perfect amount of movement without dragging on too long. I'll definitely be doing it again

Full Body Strength

17 weeks pregnant and this was challenging! Loved it!

Morgan

Lower Body Workout

How much rest to do between each set rather than circuit.

Samantha

Whew! 20 weeks and feeling tired but good! Great lower body workout!

Leg Workout

Trying to keep showing up for myself! It's getting harder as I get bigger but doing something is better than nothing!

Full Body Workout

Prenatal Push Workout

DB Only Leg Day

Alyssa Hanna

Pregnancy Friendly Full Body

Prenatal Leg Day

Nice light workout if you’re looking for something quick but effective! 👍🏼

Loved it! Killer as always. 6 rounds in 40 minutes ✅

Mariah

More variety of movements or alternatives to the assault bike

Prenatal Strength & Conditioning

Prenatal Pelvic Floor + Glutes

37 weeks and really appreciating these stretches

Birth Prep/Pelvic Floor Relaxing

Loved this workout! I am currently on some restrictions (no impact, no squats/lunges), so I just skipped the exercises I couldn’t do and it was great!

Metcon

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