Name: Playbook - Eliza Katoa - W1/D1 Quads, Adductors, Calves - Home
Uploaded: 2024-04-14T21:11:06.340Z
Duration: 50 min
Description: W1/D1 Quads, Adductors, Calves - Home

Kristin

Makayla

I love iiit, it’s exactly what I was looking for. I just have a question, how can you suggest me to do this training with my half marathon training? 

Thank you so much!

María

Susana Fuatiga

Jamie

Meghan

LOVED IT! Letsss gooo! Ready for the next 6 weeks

Suzanne

Nicole

Rashelle Oswald

Loww Uluave

my legs are on FIRE. In the best way possible. 🥵

Melenaite

I meant to hit 5 stars.  I thought I needed to hit all five of them.  So sorry.   You just kicked my butt.

Whitney

Raquel

Jasmin

Killer workout, so excited for this challenge!!

Dharma Va’ai

Kaitlyn

Riley Johnson

Day 1: DONE!!! Let’s go! My legs were dying! Ready to rebuild and cut! 👏🏽💪🏽🙌🏽🔥

Jazmyn Folauhola

I actually got up at 6am to workout & ran out of time so was not able to finish the last set of exercises. It felt good to actually follow through with getting up early, but i might have to get up just a little earlier to be able to finish the workouts. Regardless, a great start to the week!

Jamelani davis

Mary Hunsicker

Suva

Getting back on track and this was 🔥🔥🔥

Karen

Tiffany

Finished the postpartum program and started with this challenge today, day 1, and DANG!! I had to adjust weight and reps bc I need to be able to walk a bit today 😅😅 so excited to finally start this challenge!!

Nicole Thurston

Brittney Howell

Kayleen Murphy

im 💀 but in a good way! love you killing me

Sandra

Loved that one! Going to feel it tomorrow so good!

Stacey Vance

Great way to start this challenge! 🔥So excited for this journey!

Emma

Just the perfect burn to start the challenge

Brigetta Utai

Taylor Mortensen

Claudia

Great way to start the week and the challenge!

Brooke

My legs are hello already and I love it. Great burn!

Chastina

stephanie

WHOOOP!
Day1 Wk1 ✔️
🔥 burning legs, truly am gonna feel it tomorrow!

Elaine

Welcome to the first workout of the Keep Showing Up Challenge! I am so grateful you are here. Thank you for choosing to prioritize your health and fitness. 
rol and make sure you can finish your reps. The last 3-4 reps should feel really challenging to finish. That's what you're going for. 

FOR THE REP RANGES: remember if there is a rep range listed on an exercise in the title like this: 
"Hammer Curls (12-15 reps)" this means you are picking a weight to lift to failure in that specific rep range listed. Usually if the reo range is higher you'll pick a lighter weight, if it's lower, you'll pick a heavier weight. 

REMEMBER IF YOU'RE SHORT ON TIME: refer to the 30 minute version of the workout at the top of the description.

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

Lift your head, relax your shoulders away from your ears, and gaze straight ahead. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward. Release your head toward the floor — just don't force your chin to your chest.

Cat cow

Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral.
Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.

From here place both arms down to the ground in front of you and lower onto your elbows and then back up.

90/90 up downs (10 per side)

90/90 switches (arms extended)

Sit in a deep squat position. Push your elbows against your knees gently and then let your knees gently fall back in and repeat that motion. 

If it’s too uncomfortable to sit that low, you can sit on a low seat or bench and do this same movement. 

You can place a block underneath your bottom for more comfort.

Deep squat hip openers

Sit down and bring one leg into your chest. Hold with both hands and then lift one leg up and over a kettlebell and back while keeping your knee straight. 

Use your hips and core to lift your leg up and over.

Straight-leg single-leg lift over kettlebell (20 each)

In a half kneeling position, lift one leg up and over a kettlebell. Hold onto a stable surface with one arm to help stabilize the body. 

Use your hips and core to lift your leg up and over.

Half kneeling single-leg lift over kettlebell (20 each)

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (15 each)

Stay in a nice athletic position and step laterally and feel your glutes engage. Keep a slight bend in your knees and keep your core engaged and strong.

Banded lateral steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take diagonal steps forward and back
- Keep your hips down and toes pointed forward

Monster walks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Lower Body Warm-up (1 round)

Hold a plate, dumbbell, or kettle bell tight to your chest. Get into a nice wide stance and take a step to the left and go into a squat. Stand up bringing that leg back together and then you are going to step out to the right side and lower into a squat position. He will keep alternating directions and repeat for time or reps.

Weighted alternating side step squat

Front foot elevated DB split squat (10 each)

To perform the bear plank:

Begin on your hands and knees with your feet flexed and toes on the floor.
Press into the ground to activate your shoulder and chest muscles. Your weight should be evenly distributed across your fingers, palms, and the heels of your hand.
Engage your glutes to slightly tuck your tailbone.
Contract your abdominals by taking a full breath and drawing them in as if you’re bracing for a punch. The bottom of your ribs should move slightly toward your pelvis.
Lift your knees about 1 inch (2.54 cm) so that they’re floating just above the ground. Keep your chin and head in a neutral position, with your eyes fixed on the floor directly beneath your head.
Breathe in and out in a controlled manner while maintaining your brace. Your lower and mid-back should be slightly rounded. Avoid arching your back or letting your stomach drop toward the floor.
Hold this position

Modify by doing this on an incline.

Bear plank

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- stand on a small elevated surface and 
- Push through the balls of your feet to lift your heels up 
- Engage your calves as you go up
- hold at the top and slowly lower down

Standing calf raise

- 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

Dumbbell lateral lunge (split reps in half)

20-16-12-8 Reps

Perform a wall sit. Holding a small yoga ball (or pillow if at home) between your knees. Hold a dumbbell between both hands. Exhale and lift that pelvic floor, engage that core, and squeeze the ball together while simultaneously pressing that dumbbell straight out from your chest.

Wall Sit Adduction w/ Dumbbell Press Out

Copenhagen Plank (20 sec each side)

OPTIONAL Burnout

W1/D1 Quads, Adductors, Calves - Home

I can’t see all of the daily habits. Is there a way you can send it

Lonita

Sarah

Daily Habits

Join My Private Facebook Community

Christina

The choice workout to start your week off STRONG and feeling accomplished ✨❤️

Topacio

Dinah

W1/D1 Quads, Adductors, Calves - Gym

That was good. I always appreciate the shorter workouts that are just as intense as the longer workouts! Thank you, Eliza!!! I’ve definitely been turning fat into muscle🤣💯💯

Shayna

Angie

30 MIN OPTION: Quads, Adductors, Calves

Heather

Jenessa

Cosi

W1/D2 Back, Chest + HIIT - Gym

Candy Girl 🔥

W1/D2 Back, Chest + HIIT - Home

Did the 30 min work out from yesterday!! I’ll finish up later!!

Done! Making up for my missed days from sickness! Felt great! 💪🏽💪🏽💪🏽

These 30 min sessions are theeee best!!! Thanks Eliza!

30 MIN OPTION: Back, Chest + HIIT

Shoulders on fire 💀 and that finisher 🥵

Amanda

JoJo

Pelepetua

W1/D3 Shoulders, Core + Challenge - Gym

W1/D3 Shoulders, Core + Challenge - Home

Shay

Making up for missing yesterday! Great shoulder day! My arms are done! 💪🏽🙌🏽🔥

30 MIN OPTION: Shoulders, Core + Challenge

Lousili

W1/D4 LISS + Mobility - Gym & Home

Luna

W1/D5 Glutes & Hamstrings - Gym

Alicia Hodde

That was hard!! But got it done 🙌🏽🙌🏽🙌🏽

Sierra

W1/D5 Glutes & Hamstrings - Home

Saane

12 hour day today, but still made time for my mental and physical health 🫶🏽 day 5 ✅

30 MIN OPTION: Glutes & Hamstrings

Katie

Lily

W1/D6 Biceps, Triceps, METCON - Gym

Love the amrap at the end🏋️‍♀️

Allison

Rested yesterday & did day 6 today! Never done METCON before - but loved the rounds at the end! 🥵🔥

W1/D6 Biceps, Triceps, METCON - Home

Tusi

30 MIN OPTION: Biceps, Triceps, METCON

Lupe

W2/D1 Quads, Adductors, Calves - Gym

Hana

Love a good leg day! This was the “start” of my week - ready for week 2!

W2/D1 Quads, Adductors, Calves - Home

Legs were killer at the end! Workout gave me a good sweat! Thank you

Talia

W2/D2 Back, Chest + HIIT - Gym

Lauren

W2/D2 Back, Chest + HIIT - Home

Thank you for the 30 minute option when I wake up late

Kamry

Lavinia Mounga

Tonya

Allexis

W2/D3 Shoulders, Core + Challenge - Gym

I couldn’t access all the videos for the actual exercises.

Everyone else alive out there after this one? 😮‍💨😮‍💨 Dead but I’m still here!😅

Those burpees will be the death of me ☠️

Shoulders are on fire 🔥🔥🔥🔥 Feeling strong today!

Kristen

Shoulders and back gonna be poppin’ after this workout. Had time for 1 round of the burpee/thruster optional workout. Burned a good 300cal today!! Whoop whoop!! 🙌🏻

30-MINUTE OPTION: Shoulders, Core + Challenge

Slowly gaining more back flexibility, like my BFF!

W2/D4 LISS + Mobility - Gym & Home

Glutes on 🔥💚 activate those buns KO!

W2/D5 Glutes & Hamstrings - Gym

I love do these workouts. Maybe add some different moves in for at home. I feel like some are repetitive but maybe that is just how this program works.

Courtney

W2/D5 Glutes & Hamstrings - Home

love the 30 minute option! makes me sweat and feel accomplished. thanks!

This was a good one. Had to enforce the “do it anyway” today. Glad I did it! Now to eat some dinner and drink a protein shake.

30-MIN OPTION Glutes & Hamstrings

I did high knees instead of banded sprints. Don’t forget to breathe KO!

Hardest days are the days you don’t want to show up! Most fulfilling days are the days you didn’t want to show up! 🔥

W2/D6 Biceps, Triceps, METCON - Gym

It was a great workout! I am enjoying every minute. 🙂

Took my rest day yesterday, didn’t feel great in the morning. Today was tough, but I finished and I’m so happy it was mostly an upper body day 💪🏼

Didnt do today's workout, but I ran 7 miles this morning 🏃🏾‍♀️

W2/D6 Biceps, Triceps, METCON - Home

I’m dying especially because my allergies are kicking my butt. I ven though I probably could have used that as an excuse, I told myself to do it anyways because I knew I would feel better.

Missed a day from being sick, so had to make this workout up!

So good! Love feeling stronger on leg press! 👏🏻

W3/D1 Quads, Adductors, Calves - Gym

Sheila Aguilar

Legs on fire. Those Copenhagen’s are sneaky hard - they never get easier 🥴

W3/D1 Quads, Adductors, Calves - Home

Better late than never! This workout kicked my booty and I needy that because I have been in a funk for days.

Wasn’t feeling well last night so I woke up this morning and got it in! much needed!! 🔥🔥🔥🔥

Mannnnn! Almost didn’t do it but remembered there was a 30min option!!! These have been saving me from not getting it done! 🙏🏽🙏🏽🙏🏽 that preworkout and electrolytes were givvvvvving today! She back and ain’t going nowhere! 😝🙌🏽🤞🏽🔥

Feeling good staying consistent and motivated!!!

💪🏽💪🏽💪🏽💪🏽🔥🔥🔥

W1/D1 Quads, Adductors, Calves - Home

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