Name: Playbook - Eliza Katoa - Triceps, Core & HIIT
Uploaded: 2024-04-14T21:11:06.974Z
Duration: 50 min
Description: Triceps, Core & HIIT

Is it normal/beneficial to straight die with every workout? Asking for a friend..😝

Hana

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

- Perform inchworm out to a plank position 
- Perform a push-up
- Inchworm back to the standing position

Inchworm Push-up

- 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

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

Quick Warm-Up (5 minute AMRAP)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Using a box that is roughly knee height
- Step up onto the box with speed switching legs in the air so that the opposite leg is the one you land and step down on.

Alternating Explosive Step-ups

Perform a high plank to low plank and back up. Jump your feet to a low squat position. Repeat.

Up down plank burpee thruster

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- place a weight like a dumbbell or plate on top of your shins. 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

20 Minute Strength AMRAP

- 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

- Jump rope where the rope passes under your feet twice with each jump

25 Double Unders OR 60 regular jump rope

If you don’t have access to a box or if you are still working your way up to box jumps, you can perform squat jumps. Which ever you choose, he is explosive as possible

Box jump OR Squat Jump

Keep your back flat on the bench. Bend your knees and hold them at a 90 degree angle. Keep both dumbbell pressed above the chest. Slowly lower one arm down keeping your palm/wrist at a 45 degree angle. As you lower one down and then press that dumbbell up, lower your opposite leg. Exhale. Engage your core. Keep alternating sides.

Alternating Bench press dead bug

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

*modify this movements by doing it on your hand instead of elbow or on an incline.

Elbow side plank hip raises (10 each side)

3-5 Rounds For Time (do what you have time for)

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

Treadmill sprints

Pop squats on plate

Optional HIIT Burnout Sprint Challenge (4-8 rounds)

Triceps, Core & HIIT

Cortney Walker

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

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! 🥵😓👏🏽💪🏽

Triceps, Core & HIIT

Community

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