Name: Playbook - Eliza Katoa - W1/D1 Full body workout- Beginners program P1
Uploaded: 2024-04-04T21:40:51.605Z
Duration: 55 min
Description: W1/D1 Full body workout- Beginners program P1

I’m sorry I ment to give you five stars not whatever it hit

Destrie

Gretchen

It was great . Had to switch lateral lunges to regular squats . My knees were weak. Thank you

Karen

Great first day back in the gym! Thanks for a good workout 🙌

Nani

Dinah

My first day back in the gym doing weights and it was awesome thanks to Eliza’s app! She made it so easy to follow along and the app is very user friendly. Totally kicked my butt and I loved every bit of it! Thank you Eliza!

Rachel A

That’s the most effective workout I’ve ever had w over a year! I loved it, especially learning and watching how to do a proper burpee and going at my own pace but still trying to keep up with the video! I loved it.

Teki

Henrietta

Great 1st day - looking forward to the full 6 weeks!

Abby

Immah

Day 1 killed me. It’s been a long while. Good to be back in the gym.

Harmony

It was good. Loved it for me getting back to the gym again.

Mabel

Hard I had to modify some things, first time back into the gym!! Feels good!

Lina Margraff

Overall was a great start for me. I think that I still felt unsure if I was doing the workout correctly with good form.

Madison

Kora

I love this workout. Had a great sweat session.

Gina Talakai

That was perfect beginning especially since I haven’t been working out for the last 3 weeks.

Shawna-lei

Justin

Love it 7 month postpartum and so ready to crush and get my body back, this is perfect to ease myself back at to the gym after 7month of not working out

Raisa

It’s my first day back in the gym in a very long while and this was a great full body workout.

Amazing workout! Great for getting back into the gym again.

Savannah

Isidra

Perfect first work out for missing the gym for a while

Megan

Starting after having my second baby, first workout was perfect and I love the ease of navigating the app!

Talea

Cristy

Great for beginning my fitness journey. Wasn’t overwhelming at all but still able to get a wood workout in.

Danielle

As someone who is getting into going to the gym, alone (!)… this was a great starting workout. Made me feel comfortable navigating weights and machines. I did have to go somewhere private for burpees cause I looked ridiculous 😂

Chelsea

Great for beginners! Enjoyed the entire workout.

Toynelle

Tamara Oneal

Lavinia Mounga

Kassandra

ruby2009

Lina

Day 1 again! Loved it just as much as the first time!

Lisa

Ana Paula

I haven’t been back in the gym for almost a year. The burpees about killed me, but this was a great beginners workout! Heart rate is up and sweat is pouring.

Bri Baker

Loved it! Did the workout with my bf and we both enjoyed. It was challenging but didn’t feel impossible or overwhelming. I feel muscle groups I haven’t felt in a long time lol.

Great! I do wish there was a place to record how heavy my weights are each time so I can refer back and progress without guessing or keeping it on a separate note.

Emily

Such a good beginner workout! Not overwhelming, completely doable and rewarding!

Mai Lavaki

Danyielle

That was a good workout. Just going to make sure to be consistent so that i may have results.

Berdeen

This was one of my first serious workouts after having my second daughter.  Feels great to be back in the gym with some direction! 💪

Shana

It was a best way to start back up! Definitely broke a sweat and could feel the burn.

Carol

Burpees make me lightheaded so I switched it to jump squats. This was killer, feels so good!

Vanessa 

Kate

My 12yo son and I completed this workout and we both lovedddddd it. So excited for the next one.

Faatuaii

- Strength work: perform one set of leg Press, rest 1-2 minutes. Repeat 3 x.

- Leg press 

- Circuit 1: perform the moves below in order. 
  This is one giant set and you'll complete on 
  Exercise after another. Then you will rest
  2-3 minutes and repeat 4x 

- Hammer curl to overhead press 
- Dumbbell sumo deadlifts 
- Crush press 
- Burpees  

Superset 1: 
- Supinated row to bicep curl 
- Bodyweight lateral lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Keep your thumbs up Throughout the whole movement. Curl those dumbbells up to your biceps and then press them over your head control them back down and repeat.

Dumbbell hammer curl to OH press

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Lay on a flat bench with a dumbbell in each hand held in the neutral position 
- Crush the dumbbells together and perform chest presses

Dumbbell crush press

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable
***modify on an incline

Burpees

Circuit

Grab a barbell and hold it with your palms facing upward. Bend over, maintain a straight back and strong core and row that barbell back. Stand up and perform a bicep curl. That’s 1 rep!

Barbell supinated row to bicep curl

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunges (8 each side)

Superset

W1/D1 Full body workout- Beginners program P1

Awesome intro super excited to get started!

Abbey

Trish

Starting today and feeling SUPER excited 🤩

Marta

W1/D1 Welcome to the beginners p1 program!

Had to push myself in the dumbbell area and push ups. The dips were TOUGH but loved it

Nothing for you to improve - it’s me. Dips. Did the best I could given my gym’s equipment and my stage in re-entry with strength training. Not stopping me, just getting creative with work-through. Onward.

Sara

W1/D2 Push workout- Beginners program P1

Another great one! My legs are already feeling like jello

W1/D3  Leg workout- Beginners program P1

Alicia Hodde

Margot

W1/D4 Pull workout-  Beginners program P1

This one was a bit hard for me because of my stomach as my problem area. However, I did not digress I still pushed myself, with my stomach all out and shizz :)

Jennifer Leilua

Perfect cool down after a week of burn!👍🏽

W1/D5 Optional cardio & core- Beginners program P1

Amanda Martens

W2/D1 Full body workout- Beginners program P1

Leslie

Another great workout. My arms are burning

W2/D2 Push workout- Beginners program P1

Started the workout out to heavy in weights, couldn’t finish all my sets but still feel like I got a massive workout in! 😆

W2/D3  Leg workout- Beginners program P1

Loved this workout so much more the second week around! It flows so well and I pushed myself on the weights! Thanks so much

W1/D1 Full body workout- Beginners program P1

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