Name: Playbook - Eliza Katoa - Upper Body Demolisher At The Gym
Uploaded: 2024-04-14T21:11:07.085Z
Duration: 60 min
Description: Upper Body Demolisher At The Gym

Arms are shaking and on fire 🔥 So good!

Makayla Bateman

Holy burn 🔥 I did 2 sets of everything and my upper body is dead.

Sarah

2 months TOO LONG!😭 did only 2 sets of everything & lifted light just to reintroduce my body/bones back to the weights.😩 it felt good to just be back in the gym doing SOMETHING! Missed this burn!!🔥🔥🔥

Lola

The BURNNN IS REAL!!🔥🔥 great upper body day!💪🏽👏🏽

Julia

Whewwww! That was a good upper body day! Felt it all in the arms! 💪🏽🔥 working on mind to muscle connection and activating my core! Today felt good! 👏🏽👏🏽👏🏽

Jazmyn Folauhola

Maryn

This was awesome!! Went up in weight and loved it!!

katie

❗️For a shorter workout: do 2 sets instead of 3 and / or 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

- 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)

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups *can modify on an incline

Push/Pull Descending Ladder Challenge

Keep a slight bend in your elbows as your bring those cables together. Engage your chest and exhale as you pull.

Cable pec fly

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Push/Pull Cable Superset

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
*reps listed are per arm

Single arm dumbbell row (10 heavy reps per arm)

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion
- lower at a 3-2-1 count and press up fast

Dumbbell negative standing shoulder press

Push/Pull DB Superset

Lie on your back on a bench or on the ground and extend those dumbbells straight over your chest. From there bring one arm down and simultaneously extend your opposite leg out. Engage your core and exhale as you do this. Then press that dumbbell straight up and bring your leg back to the starting position. Repeat on the other side. Keep alternating.

Alternating bench press dead bug

Perform 7 reps of low half bicep curls. 
Immediately perform 7 reps of high half bicep curls. 
Immediately perform 7 reps of full bicep curls.

21s bicep curls

Chest & Biceps Superset

Tap those toes on the bench lightly while holding your hands to your ears. 

Modify by slowing down the movement.

Prisoner bench toe taps

Start an incline. Hi plank position with your hands on a box or a bench. Modify this movement by doing it on a higher box or even on the wall. 

Lift, one arm, and the opposite leg straight out fully extended. As you left, you should ask hell and inhale as you bring it back down to the starting position. 

Keep alternating arms and legs

Incline bird dog

- 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

OPTIONAL BURNOUT: 10 MIN AMRAP

Upper Body Demolisher At The Gym

Geia

Braelyn

Hannah

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Luna

Tauni

Full Body Strength

Serena

Fourth of July Quick Workout 🇺🇸

Rebekah

Summer

marissa

Segia Auvae

Baylee Peterson

Dynamic Full Body - Gym

Wooo! Just the full body power I needed today!!

Lindsey

Suzanne

Massive cal burner run nearly had me at the end. Thanks another great sesh

Erin

Full Body Killer Supersets - gym

Sarah Hunsaker

Claudia

Maddy

Shadia

Makala

Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

50 Min Full Body AMRAP

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

This was 🔥🔥🔥!!! Loved the push and constant burn! 🥵💪🏽👏🏽

20 Min Full Body Blast

Could only finish half, very intensive and great.

Somi

Full Body - Build Strength, Power & Athleticism (DB only)

Feeling so strong and ready to hit the weekend!

Jessica

Full body strength (at the gym)

Lupe

Feranei

Full Body

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 💪

Amanda

Full Body Challenge

Full Body Descending Ladder Challenge

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

Killer! Used it for my makeup day that i missed and it kicked my butt!

Body Weight Workout

Brynn

Functional full body

Brenda

Saimoni

Dumbbell Only Full Body

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 💪

Melissa Fenn

40 Min AMRAP

Pelepetua

Barbell/Dumbbell Full Body

DB Only Full Body Strength & HIIT

Fabulous Christmas morning workout!! 🎉❤️

Nice workout to get back into working out 💪

Body Weight Only Workout

30 Min DB Only AMRAP

Full Body Box Workout

Mini Band Only Workout

Barbell Only Full Body

Quick KB/DB Full Body

Tonya

Zeina

550 Rep Challenge - Full Body

Roxana

40 Min AMRAP + Sprints

Kristin

Home Conditioning & Strength

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

Summer Cook

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! 💪🏽

Strength & Conditioning Home W/ DBs

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!

Jess

Jamie

10 Round Challenge- Strength & Conditioning

Elise

Jennifer

Full Body Day

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

Brigetta Utai

JT Tauiliili

Allexis

Strength & Conditioning

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

Crosby

Great way to start a Saturday 💪🏽🔥

Full Body Demolisher - Death by AMRAP

Emily

Jade

Strength & Conditioning - Killer Gym Workout

Karley

Functional Full Body At The Gym

Riley Johnson

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

Strength + Conditioning Killer Workout

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

Functional full body work

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

Functional Full Body

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 💪🏽

Killer Strength & Conditioning

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

Upper Body Demolisher At The Gym

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