Name: Playbook - Eliza Katoa - The best full body workout (gym based)
Uploaded: 2024-04-14T21:11:07.044Z
Duration: 50 min
Description: The best full body workout (gym based)

Karen

Suzanne

Jessica

Leonne

Katie

Tauni

Amazing!! Ready to take on my Monday 😁

Nazia

It's time to get after it! We're going to push our limits today and get stronger. It's a dynamic full body workout today that will stregnthen your entire body.

Modify exercises as needed. 

If you're short on time, feel free to cut down the circuit and the 5 rounds of time. You can ALWAYS DO LESS ROUNDS OR SETS. 

Have fun and keep showing up for yourself and your health. I'm so proud of your effort! Keep it up!

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

Alternating leg swing toe touch

Mobility Warm-up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Perform a push-up on a box. Walk your feet I’ll to the box and then jump up onto the box. Modify by stepping up onto the box instead of jumping. If the push-ups feels to challenging, do it on a bigger box.

Incline push-up to box jump

Strength Circuit

Drop your chest to the ground and bring the whole body done with you. Extend those arms straight out bring them back to a push-up position. From here you’re going to push it through your arms jump your legs forward and stand up and hop at the top. Bring your arms above your head and extend them outward. Repeat

Superman burpees

Maintain this elevated bridge position and use your feet to roll the ball toward your glutes by flexing your knees and hips as your heels pull the ball in a smooth, controlled movement toward your butt.

When you can’t pull the ball any closer to your glutes, slowly straighten your legs as you use your heels to return the ball to the start position.

When you reach the number of reps per set, lower your back to the floor before proceeding with the next set.

Hamstring ball curls

- Holding a dumbbell in both hands and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

DB overhead reverse lunge

- loop a thick resistance band around a sturdy pole or surface and step into the band so it’s right above your hips. 
- step out so there’s some tension in the band 
- 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

*Remember this is a HIP HINGE not a squat

Banded kettlebell swings

Start with feet shoulder-width apart, knees slightly bent.
Lift the ball overhead with arms extended.
Look straight ahead, inhale, and engage your core.
Let the arms follow through the movement.
Let the ball bounce off the floor and catch it on the return.

Medball slam

Hallow hold single-arm bench press (8 each arm)

5 ROUNDS FOR TIME (3-5 rounds)

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

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Oh I needed this! Thank you for pushing me.

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Omfg bro!!🔥🔥 literally drowning in my own sweat🫠🙌🏽🙌🏽

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Holy cow!! Wanted to do a full body after weekend full of candy lol🥵🥵 feeling very strong🔥🙌🏽🙌🏽

Good starting workout with minimal equipment. Perfect start to the new year 💪

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Thank you, Eliza for this body workout! It was perfect for me to do during our vacation  💪

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Loved it but arms aren’t too strong so needed a modification for the high plank reaches. Just did that without the push-up until my arms are strong enough 💪

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I thought I peed myself a little bit during those squats... nah, it was just my sweat pooling up around that area. TMI.

Brandi

Mariah

Such a good yet tough workout! So sweaty and ready to take on the weekend!

Aleja

Awesome!love all your workouts! Not sure if it’s possible to maybe include which workouts would have pregnancy modifications in the workout info area? It’s just hard to keep track of what I should be modifying.

Jenessa

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That was killer! The single leg squats on the bench did me in haha 😂

What an ending to the week. Awesome sweat sesh!

Sandra

Functional Full Body - Death By Circuits

It was a great workout to really focus on my form and get it in while not being home! 💪🏽

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This was awesome wish the kids didn’t keep interrupting couldn’t finish but will def do again loved it.

Killer workout. Love the variety and how challenging each workout is!

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I played catch up today and I’m glad i did because that was a great workout

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Whole body is on fire!! The best workout as always 👏🏼👏🏼

Crosby

Great way to start a Saturday 💪🏽🔥

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Riley Johnson

One day I’ll like burpee’s but not today. Lol

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Awesome workout. Started out feeling weak and ended feeling accomplished 💪🏼

Lynette

Loved the overall burn! I needed this for my mental state, and it did not fail 👊🏽 Thank you!

Elaine

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Killer workout!! Thanks Eliza for the amazing push🙌🏽💪🏽💯💯💯

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I may not make the gym Monday but I’ll never skip Mondays workout plan because i love them so much

Wenda

Did this full body with my valentine and it was killer! Those woman makers will always be the death of me! 🔥😅🥵

Loved it! Always a strong start to the week 💪🏽

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Loved that 8 min finisher!! I felt like i could’ve gone all day! Feeling strong. TY

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Malo aupito💪🏽🫶🏽🇹🇴🇹🇴

Mai Lavaki

Great workout to get the new year of the rabbit started

Wow. I've never felt so strong. Thanks for another kick ass workout!

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Awesome workout! Perfect way to wake the body up after a long road trip

Just came back from a 3 week backpacking trip and I was so excited to come back to my og routine!

The best full body workout (gym based)

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