Name: Playbook - Eliza Katoa - W1/D3 Upper Body
Uploaded: 2024-04-14T21:11:05.547Z
Duration: 30 min
Description: W1/D3 Upper Body

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

Raisa

Shayna

Jamelani davis

Megan

Ashley

Gina Talakai

Brenda

It was tough, but it feels good to not give up and keep pushing through!

Hanna Ison

Needed a quick workout, and this was perfect! Thanks Eliza!

Kristin

krysta

Amazing! Such a killer workout and still get my workout in for the day .. 💪🔥

Lousili

Stephanny

Another good one! I’m really enjoying the 30 min workouts. Much more doable with kids!

Anna

PLEASE READ THIS SECTION BEFORE BEGINNING YOUR WORKOUT:

Here's how you'll do today's workout:

You have four different supersets. A super set is where you perform an exercise immediately followed by another exercise. Then you rest for about 45-60 seconds. Repeat 3-4x. 

You have an optional burnout. If you have time, do it. If not, don’t sweat it. 

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 on improving 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!

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Hinge at the hips keeping a neutral spine
- Pull the dumbbellsbstraight back 
- Engage your back as you pull 
- Lower the bar with control

Dumbbell bent-over row

Superset 1

Grab a pair of dumbbells and lie flat on the floor on your back. Safely hold is a note in each hand. If you lay back using your knees to help you get the dumbbells up and above your chest. Extend both dumbbells straight over your chest and slightly angle your hands while at the same time bringing your knees up so you are creating a 90° angle with your legs.

From there, lower one dumbbell by bending at the elbow until the elbow touches the floor, while simultaneously lower and extending your opposite bent-leg straight out. Exhale as you lower your leg and arm. Control your body back to the starting position and repeat on the other side.

To modify, instead of extending your life, straight out, and lowering it down, you keep it bent and lower. You’re still in tap it on the floor as shown in the video.

Alternating bench press leg lower (8 each)

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Then jump both feet forward into a sprawl and bring them back to the high plank position 
- repeat

Dumbbell renegade row to sprawl

Superset 2

- 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

Perform 7 reps of low half bicep curls. 
Immediately perform 7 reps of high half bicep curls. 
Immediately perform 7 reps of full bicep curls.

21s bicep curls

Superset 3

Lateral Raises

Get into a low plank position and alternate punching your arms out.

Low plank alternating punches

Superset 4

Sit on the floor with both legs extend straight out and create a “V” with your legs. 

Engage the core and keep core strong as you press both dumbbells overhead and back to 90 degrees. 

Repeat.

Floor seated shoulder press

Optional burnout (if you have time)

W1/D3 Upper Body

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

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

W1/D2 Lower Body

Yazmin

W1/D4 Conditioning

Tiffany

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/D3 Upper Body

Community

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