Name: Playbook - Eliza Katoa - Strong Upper Body DB Only
Uploaded: 2024-04-14T21:11:07.610Z
Duration: 70 min
Description: Strong Upper Body DB Only

Did not mean to give this workout 4 stars🤪 5 star upper body workout!!!!

Baylee Peterson

Did 10 min AMRAP’s…. Great workout, sweating like a pig!

Tiffany

Jessica

Braelyn

Miranda

Soooo good. Loving the new split! So fun.

Kristin

Today you have 4 different AMRAPS. An AMRAP is where you set a timer for 10-15 minutes and perform the exercises consecutively. Rest as needed and repeat for as many rounds as possible until your timer goes off. 

❗️For a shorter workout: do 10-12 minute AMRAPS instead of 15 minute AMRAPS! Feel free to cut down the burnout or skip it all together. 

❗️For the burnout, feel free to cut it out or skip it all together. It's just bonus cardio today! 

❗️feel free to modify any movement that you don’t have equipment for

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions

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)

Child’s Pose To High Plank Single-arm Reach

Bend in half and place both hands on the floor. Alternate opening up one arm up and open that chest to the opposite wall. Alternate sides.

floor touch rotations

Start in a high plank position. Lift your hips slightly and engage your core. Walk your hands up to your toes and bend in half. Feel a deep stretch in your hamstrings. From here, walk your hands back out to a high plank position. Repeat!

Inchworm plank

Step 1: Attach one end of a resistance band to sturdy object about stomach level. Grab the other end in your right hand with an overhand grip.
Step 2: Next, turn around so the attached end is behind your back. Stand tall and bring your right elbow up so that your upper arm is in line with your shoulder. Bend your elbow 90 degrees so your forearm is perpendicular to the ceiling. This is the starting position.
Step 3: Begin exercise by rotating your forearm down so that your forearm is parallel to the ground, or until you feel a comfortable stretch in your shoulder. Slowly reverse movement back to starting position.

Band shoulder internal rotation (20 each arm)

Fasten an elastic band at elbow height. Grab the band, step away and stand sideways to the band.
Grab the band with your arm that is on the opposite side from the band’s attachment point. Keep your upper arm close to your side, and bend your elbow to 90 degrees.
Rotate your upper arm externally (outwards) against the resistance of the band, as far as possible.
Reverse the movement, and repeat for reps.

Band external shoulder rotations (20 each side)

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

inhale: think down and out, ribs expand and core fills with air and pelvic floor relaxes 

exhale: pull band apart and think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Resistance band pull aparts

Grab a resistance band, loop it under your feet, and hold it in each hand, with your arms at your hips. 

Pull the band just up to chest level, flaring your elbows out to the sides. Pause, then reverse the movement.

Band upright row

Upper Body Warmup

Dumbbell bent-over reverse fly

- Hinge at the hips keeping a neutral spine
- Pull the dumbbellsbstraight back 
- Engage your back as you pull 
- Lower the bar with control

Dumbbell bent-over row

Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.
Hold at top for 3–5 seconds.
Gently lower yourself back to the starting position and repeat.

Pro tip: It's very important to keep your head and neck neutral throughout the exercise and avoid jerky movements. Instead, work on synchronizing the lift and lower of all four limbs with control.

MODIFICATION: alternating Superman’s 
Start by lying on your belly with your arms and legs extended. Pull your belly button in toward your spine (think of peeling it off of the floor) to turn on your core muscles. While maintaining your gaze on the floor, slightly lift your head off the floor. Lift your right arm and left leg three to five inches off of the floor as you inhale. Exhale to lower your limbs. Repeat on the other side for the same three sets of 10-12 reps.

Superman with a hold

10-15 Minute AMRAP: Back

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

Lateral Raises

Start on your hands and feet in a push-up position. Perform a push-up then begin to sweep your legs through your arms. Once you've reached a reverse plank position, keep one hand and foot on the floor and flip over into a push-up position to start again.


*modify movement on knees or on incline

Push-up dumbbell pull across

10-15 Minute AMRAP: Shoulders

Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
Contract the chest and push the dumbbells back up to the starting position.
Repeat

Dumbbell bench press

UNASSISTED DIPS: perform dips on a dip attachment. 
BAND ASSISTED DIPS: Attach a band to each of the handles on the dip station.Step up onto the dip station (if possible) and place both knees in the center of the band while positioning your hands on the handles with a neutral grip. Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor.Control the descent to parallel and then drive back to the starting position by pushing through the palms. Repeat for the desired number of repetitions.

BENCH DIPS: Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
Push up through your palms back to start.

Dips (all versions)

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Seated dumbbell tricep extensions

10-15 Minute AMRAP: Chest + Triceps

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Bicep curls

FOR THE BARBELL AB ROLLOUTS: Kneel on the floor/mat and grasp the barbell with a wider than shoulder width grip. Keeping your back and arms straight, slowly roll the barbell out in front of you until your arms are fully extended. Tense the abs and slowly roll the barbell back towards your knees.

FOR THE HIGH PLANK WALKOUTS: Walk your hands out into an extended high plank hold. Then walk them back to your regular high plank position. Keep a slight rounded upper back to properly engage your core. TO MODIFY, go onto your knees or do this on a box or bench.

Barbell ab rollouts OR plank walkouts (pick one)

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls (5 each side)

10-15 Minute AMRAP: Biceps + Core

Sprint as fast as you can for time immediately followed by rest.

400 meter SPRINT

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

Jump rope

OPTIONAL BURNOUT (1-4 rounds)

Strong Upper Body DB Only

Amazing!! Hope you and the family are well!!

Amanda

Serena

DB Only Back, Biceps & Core Shred

Every workout is very humbling for me, lol

Brandi

This one took a little longer bc baby was with me, but it was so good! 🔥👌🏻

Nicole Thurston

DB only Chest, Triceps, & Shoulders

Great stuff! I’ve been working out 3-4 times a week for a good 8 - 10 years now. Your workouts are very diverse and are a great cross between being athletic and weight training. 5 stars from me!

Tyler

Luna

Total Upper Body - Gym

Suzanne

Tonya

Workout done with mom! Arms are jelly🥵🔥🔥

Julia

Total Upper Body

Love the structure of these workouts 💥 Thanks Eliza! 💛

Perfect to get a great workout in on a time limit for me today! Thank you

Nicole

Lousili

Push Workout - Home

Emily

Morgan

Total Upper Body Burn

Push It (Chest, Triceps, Shoulders)

Sarah Hunsaker

Cortney Walker

Geia

Upper Body

Upper Body + HIIT

Rebekah

Allison Wells

Push Workout - gym

Vanessa 

Phew. I got steroid injections in both of my hands for trigger fingers and couldn't grip heavy weight for today but made do with modifications and still kicked my butt

Christine

Dumbbell Only Home Upper Body Workout

Perfect for working out at home! Amazing app! Good to be back on the Katoa fit 🚂🙌🏽

Dumbbell/Band Back & Biceps

Back & Biceps

Push Workout

Loved this workout! I was short on time this morning and this workout was perfect!

Pull Workout

Dawn West

Shoulders, Triceps, Core & Chest

didn’t let me finish giving you all the stars 😬

Melissa Fenn

Total upper body shred

Chest, Tri’s, Shoulders & Core

Quick Push/Pull Circuit

Parter Upper Body Finisher

Upper Body Burn

Quick Parter Upper Body Lift

Lindsey

Back & Biceps Attack

Back & Biceps w/ just a pair of DBs

Jessica millgate

Push Workout With Just a Pair of Dumbbells

Perfect workout!! Loved it and that AMRAP!

ended the day with a great workout!! thanks, feeling good!

Pelepetua

Heavy Lifting Back & Biceps / Core Focused

👏🏽👏🏽👏🏽 glad that one is done!

Terevarevahaunui

My shoulders and arms were on fire 🔥 in a good way though 😅

Claudia

Gym Chest, Triceps & Shoulders + Core

Mariah

The double push up to sprawls got me. Great push workout! 🔥

DB Push Workout

I love the format of these workouts! The variety is just enough to keep my mind working and tough enough to keep my body working too.

Losa

Upper Body - Emphasis on Chest & Shoulders

I’m not experienced enough to give advice. I thoroughly enjoyed this workout though!

Jordan Mills

My arms barely made the last round 😅🔥

Pull Workout Gym - Back, Biceps & Core

Strong chest, shoulders & triceps

Such a good workout!! The strength challenge kicked my butt! 🥵

Jazmyn Folauhola

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

Katie

Push days are my fave! Thanks for the amazing workouts!

Those 'to failure' moves making me reminisce about my military fitness tests 🥴 in a good way of course 😘

Push Workout - Gym & Home (chest, triceps & shoulders)

Back & Biceps (Gym)

So good! Upped my weight feeling stronger

Supinated rows get me every time for some reason 😤

Pull Workout (Back & Bi's + Core)

Riley Johnson

Jess

Chest, Tri's & Shoulders At Home

Such a sweaty finisher. Stuck with 20s the whole burnout felt good

So good. I did the full 15 amrap 
So sweaty

Had to do this one again cuz it’s so good! 🔥

Hailee

Upper Body Push Workout

Lesieli

I felt really strong today. Loved the until failure superset

Brigetta Utai

Upper Body Pull Workout At The Gym

Got dat bicep burn!!🙌🏼👏🏼💪🏼

It was so easy to complete this workout, I felt like time passed by and I was in a competition with myself

Legna

Vanessa

Upper Body Pull Workout At Home

Upper Body Pull

Making this up for missing it this week and I’m so happy i did

Wenda

Upper Body Push

Lindsay

Upper Body Push Workout At The Gym

Making me earn that Thanksgiving meal lol

Those push ups at the end 🥵🥵 Arms wobblin’ but so glad I got something in today. Thank you Liza!!

Voni

Shoulders, Chest & Triceps w/ just DBs

Loved the added cooldown! Good reminder for me. Great workout!!

Back, Biceps & Core

Back & Biceps At The Gym

I have like a mental "sweat meter" where I guess how much I'm gonna sweat in a workout... and everytime I look at the workout before starting, my sweat meter is always off- I end up sweating double the amount I anticipated lol

Back, Biceps Core Work at Home

That burnout was intense, could barely finish!

Strong Upper Body DB Only

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