Name: Playbook - Eliza Katoa - W1/D1 Full Body Workout
Uploaded: 2024-04-14T21:11:05.032Z
Duration: 30 min
Description: W1/D1 Full Body Workout

Great full body workout for home. I got 4 rounds in 45 minutes (had to stop a few times for the baby) 🔥 
Hadn’t been able to get to the gym and haven’t done a good solid workout in about 2 weeks. Could definitely tell but felt so great! 373cal burned 🥵

Alicia Hodde

Amanda

Jess

Jamelani davis

The perfect quick total body!!
Thank you!

Jamie

Was definitely a killer!!! Use was a fun and challenging workout. Has me feeling like a new woman afterwards💪🏽🫡😂

Shayna

Loved it, fist time back in the gym after a year

Raisa

Moana

Samantha

Morgan

Only had 30 minutes with sick babies but got it in!

Stacey Vance

Got in 3 rounds! Perfect for a shorter workout when I’m not feeling 100%

Lindsey

Helping me to feel strong during a really difficult time! Thank you

Jadi

Awesome work out! Did 5 rounds and I’m a sweaty mess! Great at home work out too.

Andra

Phew this was so much fun but super hard. Loved it 😃

Linda Solem

Gina Talakai

Nicole

Hanna Ison

First ever Eliza workout… Sweating it all out 🔥

Meri

Molimohea

Stephanny

Mariah

love breaking a sweat w/these short but sweet workouts!

Gina

Did with my daughter, both sweaty and feeling spent but so happy! Thank you for doing shorter workouts.

Tiffany

PLEASE READ THIS SECTION BEFORE BEGINNING YOUR WORKOUT:

Welcome to your first workout of the 30 minutes or less program. You are working your full body today. 

Here's how you'll do today's workout:
- Perform the exercises consecutively. Rest for 35-60 seconds and  repeat 3-5 rounds total. DO WHATEVER YOU HAVE TIME FOR.

If you have time to do another round, do it. If you only have time to do 3 or 4 rounds, that's great. 

Just focus on performing the exercises with good form and challenging yourself by connecting your mind to the muscle with every rep and movement. 

REMEMBER! You can always scale back the workout to your fitness level. If you need to modify any movements, feel free to do so!  If you want to challenge yourself more then you can: 

- increase the weight
- focus more on your form
- slow down the rep 
- do a harder variation of a specific exercise
- do another set 
- do your last set to failure 
Have some fun today!

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

*You can modify the push-up on your knees if needed.

Inchworm Push-up

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Standing directly in front of a box, hold a dumbbell between both hands in a goblet hold position. 

Step one leg back into a reverse lunge. Bring the foot forward and up onto the box. Perform a step-up. Step back down into a reverse lunge to continue. All reps can be completed on a single leg consecutively, or legs can be switched each rep on the box.

Focus on maintaining good posture. Keep your chest up and engage your core. Exhale you step-up onto the box and as you step out of your lunge.

Modify this move by doing it completely body weight.

Goblet step-up to reverse lunge (6 each leg)

- Hold a dumbbell in each hand
- Performa hammer curl to your shoulders
- Press the dumbbells overhead

Hammer Curl to Overhead Press

- 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

Take one to two steps laterally with a band above your knees. Stay low and maintain an athletic position. Alternate directions and repeat for time or reps.

Banded lateral step squat jump (8 each way)

Lateral bear crawl (15 steps each way)

3-5 Rounds For Time

W1/D1 Full Body Workout

Loving these quick and effective workouts when I’m home with my little ones 💪🏼

McCall

Perfect 30 minute work out! Got my legs working and cardio

Megan

W1/D2 Lower Body

Learning to enjoy upper body more with these style workouts!!

W1/D3 Upper Body

Yazmin

W1/D4 Conditioning

Brenda

W1/D5 Mobility, Core, & Stretching

Krystal Parker

W2/D1 Full Body Workout

Really loved this one. I enjoyed the types of movements I was having to do while dying at the same time. Good combo lol

W2/D2 Lower Body

Upper body day is becoming my fav in this program!

So good! Enjoyed this one too! Def felt the burn and got it all in in a great time👍🏽🫡

W1/D1 Full Body Workout

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