Name: Playbook - Eliza Katoa - Upper Body Push At The Gym
Uploaded: 2024-04-14T21:11:07.573Z
Duration: 60 min
Description: Upper Body Push At The Gym

Serena

More reps and or more weight from last week. Yayyyy!

Brigetta Utai

Great arm day!! Felt the burn fs! My triceps are killing! Those push-ups in between were the death of me!!! 🥵🥵🥵💀

Jazmyn Folauhola

Suzanne

Happy Tuesday! 

Today you have a killer upper body workout. You’re crushing your shoulders, chest, and triceps. 

Your goal today is to lift heavy and controlled. You want those last 3-4 reps to feel really challenging but doable! Make sure you modify any movements as needed. Read the workout descriptions for each individual exercise for modifications. 

If you chose to do the full warmup, prehab and lift, the workout will take you a full hour. If you’re short on time, feel free to cut down sets and do less sets as needed! 

Remember the OPTIONAL burnout is truly optional. If you’re short on time and/or energy, you don’t have to do it. Today’s burnout is more of a conditioning and strength movement to increase your heart rate, improve your pushups and push your muscles to their limits.

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

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)

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

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

- 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

Upper Body Push Warmup

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

Barbell military press

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

Jump rope

Strength + Conditioning Superset

- 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

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Dumbbell bench press

Brace that core as you hold that plank position. Bring that knee to that opposite elbow and exhale as you do these.

Cross body mountain climbers

Superset

Step 1. Stand erect with the chest up and the shoulders back. The elbows should slightly in front of the body, with the elbows flexed.

Do not allow the elbows to get pull up too high in front, but rather think about keeping the strength on the triceps and maintain a strong upright position.

Step 2. Hand Placement

Depending on the special bar/rope/band you are using, your grip may vary.

The hands can be in the neutral position when using bands or the rope. 

Coach’s Tip: Be sure to keep the chest up and the elbows slightly in front of the body.

Step 3. Push Down

When ready, extend the elbows so that they straighten, making sure to not let the shoulders and chest up not allowing it to fall forwards.


Step 4. Squeeze

Once you have reached to bottom and fully extended position, pause briefly and flex the triceps to maximally contraction them.

Notice how the hands are slightly off the body at the bottom position.

Band tricep pushdown

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Up down planks

Start with your upper back on a box or a bench. Create a 90° angle with your legs and fully extend your hips up and hold this position. Make sure that you have a band above your knees. 

From here, hold your dumbbell image hand start with the dumbbells, fully extended over your chest, with a slight bend, and your elbows, lower those arms out, laterally away from each other and pause at the bottom. From here, bring those dumbbells back together to the starting position and repeat as you hold that hip bridge.

Hip bridge hold dumbbell chest fly

Sit on a bench and hold one dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Extend your arms and repeat.

Seated tricep extensions

- Leah forward slightly and stagger your feet so your balanced and stable 
- engage the core 
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- raise arms at an angle instead of directly out to the side of your body 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Tri-Set

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

Optional Burnout

Upper Body Push At The Gym

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

Tiffany

Amanda

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

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! 🥵

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

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

Back, Biceps Core Work at Home

That burnout was intense, could barely finish!

Upper Body Push At The Gym

Community

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