Name: Playbook - Eliza Katoa - Upper Body Push - Gym
Uploaded: 2024-04-14T21:11:07.593Z
Duration: 60 min
Description: Upper Body Push - Gym

Serena

Suzanne

Oh my gravy! I've just recently discovered you and am consistently impressed with your workouts. I can't wait for your upcoming challenge!

Amber

Katie

Happy Tuesday! 

Time for a killer upper body push workout. Strengthen your chest, shoulders, and triceps with this workout. 

Be intentional by slowing down the reps and pushing the weight you're lifting. Have fun and get outside of your comfort zone today. 

Remember that you do not need to burn 500+ calories or be drenched in sweat for it to be an effective workout. It's about getting the most from each movement and making every rep count. That adds up over time and builds strength and muscle endurance.

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

1) Begin by standing in a staggered position holding a dumbbell in one hand (opposite of the leg in front) 

2.) Slowly, raise the dumbbell to shoulder height and rotate your palm so that it is facing in towards your body.

3.) From there raise the dumbbell above your head, squeezing in your shoulder, and hold for a count.

4.) Return back to the starting position.

5.) Repeat.

Staggered stance single-arm Arnold Press (8 each arm)

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips *modify on incline

Strength Superset

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

*modify by lowering the weights as needed

Dumbbell seated neutral grip shoulder press

Hold a dumbbell in each hand. Start with light weight. 

Raise those arms out laterally. 
Then bring your arms together in front of your body. 
Raise both dumbbells up so your palms face the wall in front of you. 
Then reverse the movement. 
Lower down to a front raise. 
Bring dumbbells back to a lateral raise position and then slowly lower down. 

Engage the core, use lighter weight and control the movement. Don’t rush through it.

Dumbbell 6-way raise

Superset

- 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

A. Start in a high plank position on the floor with hands directly underneath shoulders and legs extended, feet hip-width apart.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads.

C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to heel. Keeping biceps close to sides, slowly bend at elbows to lower body, stopping about 3 inches above the floor.

D. Push away from the floor to return to the starting position.

DB Tricep Push-ups *modify on knees OR on incline

- 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

Triceps Superset

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

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 a push-up with one hand on the medball. Keep alternating arms. Modify on your knees.

Alternating Medball Push-ups

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

Hand release burpee

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

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Med ball sit up

15 MIN AMRAP

Upper Body Push - 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! 🥵

Jazmyn Folauhola

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

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

Back, Biceps Core Work at Home

That burnout was intense, could barely finish!

Upper Body Push - Gym

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