Name: Playbook - Eliza Katoa - Upper Body At The Gym
Uploaded: 2024-04-14T21:11:07.601Z
Duration: 70 min
Description: Upper Body At The Gym

Suzanne

Tauni

Time to demolish the upper body. Work your entire upper body with this one. 💪🏽 

Focus on moving with intention by slowing down the movement, connect your mind the muscle your working and push yourself with the weight you lift while still maintaining that good form. 

❗️For a shorter workout: do 2-3 sets of each superset instead of 3-4! Feel free to cut down the burnout or skip it all together. 

❗️for the burnout: set a timer for 6 minutes. Perform the 2 exercises back to back. Repeat for as many rounds as possible until your timer goes off. Rest as needed between rounds. 

❗️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

Pull that band apart, lift knee up and exhale. Think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles. 

Inhale and bring band back in (so there’s no tension) and relax pelvic floor. Fill core and ribcage with air. 

Repeat.

Band pull apart with marching

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up (barbell OR unassisted)

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row (increase weight each round)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction with one arm 
- Lower with a slow and controlled movement
- Alternate and switch arms

Dumbbell seated Alternating Arnold press (7 each)

1. Adjust a bench to an incline of 45–60 degrees.
2. Grab a pair of dumbbells and sit with your back against the bench. Allow your arms to hang by your sides with your palms facing your legs. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable throughout the entire set. All repetitions should begin from this position.
4. While keeping your upper arms still, squeeze your biceps and begin to bend your elbows. Bend your elbows until your lower arms contact your upper arms. The dumbbells should finish close to your shoulders without contacting your shoulders.
5. Squeeze your biceps and pause at the top of the movement.
6. While keeping your upper arms still, slowly straighten your elbows to return to the starting position.
7. Come to a complete stop at the bottom before beginning another repetition

Incline Hammer Curls

Superset (3-4 rounds)

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)

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

Squeeze your shoulder blades together and engage your core as you pull that cable back to your face.

Half kneeling cable face pull

Assume a standing position and attach a handle to a cable stack at chest height.
Hold the handle to your chest and assume an athletic base position with your feet slightly wider than shoulder width apart.
Press the handle horizontally to extension and rotate away from the cable stack slightly.
Return to the starting position and repeat for the desired number of repetitions on both sides.

Don’t allow the hips to rotate as you press the handle to extension.
Ensure that you exhale as you press to use the breath to drive more abdominal activation.
The rotation should come through the shoulders and thoracic spine. If you’re feeling pain or pressure through the lumbar spine then you should re-examine your rotational stability and perhaps look to regress to one of the variations listed below.
If you find you can’t maintain a neutral spinal position during this variation, regress to a supine version and then progress into a half kneeling and tall kneeling version once you gain the requisite lumbo-pelvic control.
Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.

Palof press with rotation (10 each side)

- get into a glute bridge position 
- hold one dumbbell between both hands 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- bring one leg back so it meets the dumbbell
- exhale 
- engage the core and slowly bring that dumbbell and leg back to their original position keep alternating legs

Dumbbell pullover glute bridge march

Engage the core before getting into the beer plank. 

Keep your legs bent at a 90 degree angle and pull that dumbbell from side to side. 

Modify this movement by doing a high plank instead OR doing an incline plank.

Bear plank dumbbell pull through

OPTIONAL core burnout (1-3 rounds)

Upper Body At The Gym

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

Tiffany

Amanda

Serena

DB Only Back, Biceps & Core Shred

Kristin

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

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

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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

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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!!🙌🏼👏🏼💪🏼

Braelyn

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

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That burnout was intense, could barely finish!

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