Name: Playbook - Eliza Katoa - Strength & Conditioning Challenge
Uploaded: 2024-04-14T21:11:06.470Z
Duration: 65 min
Description: Strength & Conditioning Challenge

Rajkou

Break up the reps and rest as needed. Push yourself by focusing on good form and being intentional with every rep. Have fun today!

- 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

Perform sit-ups by keeping your knees bent and then bend your hips and waist to raise your body off the ground. Use your core to sit-up and use your core to lower back down to the starting position. 

To modify: do glute bridges with a band.

Sit-ups OR Banded Glute Bridge

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

Running

- 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

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

Devils Press

Strength & Conditioning Challenge

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! 🥵☠️🔥

Jessica

Grea, quick finisher for my workout 🔥🔥

15 Min Cardio & Core

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..😝

Strength & Conditioning Challenge

Community

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