Name: Playbook - Eliza Katoa - W1/D5 Optional cardio & core- Beginners program P1
Uploaded: 2024-04-04T21:40:52.617Z
Duration: 30 min
Description: W1/D5 Optional cardio & core- Beginners program P1

Berdeen

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!👍🏽

Cardio:
- Incline walking on treadmill 20 minutes 

Core circuit: 
- Bird dog 
- Modified winshield wipers 
- Incline side plank crunch

Stand tall, shoulders back and core engaged as you walk on an incline.

Treadmill incline walk

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Lie face-up on an exercise mat with your arms by your sides and your palms facing down. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Engage your core and lift your feet off the ground to bring your knees toward your chest. Keep your knees bent or straighten your legs. Keep your legs perpendicular to the floor, and press your legs together to create stability in your lower body.
While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.
Pause at the bottom of the movement just before your legs contact the floor.
Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.
Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.

Modified Windshield Wipers

Hold a high side plank and crunch your elbow to your opposite elbow.

Incline side plank crunch (10 each side)

Core circuit

W1/D5 Optional cardio & core- 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

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!

I’m confused do we do 3 sets of each or do we do 3 sets of each thing in a 3 set circuit?

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

Teki

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

Amanda Martens

Gina Talakai

W2/D1 Full body workout- Beginners program P1

Leslie

Another great workout. My arms are burning

Shawna-lei

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

Tricia

W2/D4 Pull workout-  Beginners program P1

W2/D5 Optional cardio & Core - Beginner program P1

Re-record some exercises that show what you write. Lateral lunges instructions say to add dumbbells 🙂 humans suck at reading and I depend on your form.

W3/D1 Full body workout- Beginners program P1

Great upper body workout. My shoulders are feeling that burn.

Had a break yesterday due to not having much sleep the night before but today was a bit of a struggle to get back into it.. but I pushed through:)

W3/D2 Push workout- Beginners program P1

It was great! Helped me realize to continue to go slow and work on form a little more.Great burn 🔥🦵🏽

Couldn’t finish all four sets of circuit but man did it burn! I had to force myself to do 3rd round but it was worth it!

Isidra

Shely

W3/D3  Leg workout- Beginners program P1

W3/D4 Pull workout-  Beginners program P1

W3/D5 Optional cardio & Core - Beginner program P1

Workout was great! Nice way to start my week

At this point I’m super motivated, I now see my skills and my strength improving, so excited to keep going 💪🏽

Amanda

W4/D1 Full body workout- Beginners program P1

Whew this workout wow upper body is burning

Great workout! In the past, I followed your workouts on your website and this is a much easier platform to use. One thing I miss though are the alternative/modified options for the exercises. Sometimes I’m at the gym and sometimes at home so having the visual and option for alteenative/modified exercises would be helpful!

Melissa

W4/D2 Push workout- Beginners program P1

Man I am sweating everywhere and my legs are jello

Loved the burn! Tough on the hips 👏🏻

W4/D3 Leg workout- Beginners program P1

That junp rope was more brutal than I expected it to be.

Jennifer

W4/D4 Pull workout- Beginners program P1

Needed this as a recovery from yesterday’s workout

I have now completed 4 weeks of Eliza’s beginner gym and I see, feel and look different. I love the repetition that allows me to find comfort and strength building a foundation in the gym and with new exercises. Thank you. You are helping me change my life🔥😻

Katie

W4/D5 Optional cardio- Beginners program P1

Hello Monday and hello full body whew. Feeling this one already

Love attacking a workout I have done before. I’m able to focus on heavier weights and the mind to muscle connection. Love the way Eliza set these up!

Got my sweat on with increasing weights for this one!

W5/D1 Full body workout- Beginners program P1

Fantastic workout. Climbed almost 40 floors!

Moala

W5/D2 Push workout- Beginners program P1

I can feel myself getting stronger after following this program. I love it!

W5/D3 Leg workout- Beginners program P1

Had to push through this one but it was a good burn

W5/D4 Pull workout- Beginners program P1

W5/D5 Optional cardio- Beginners program P1

It’s cool to see growth!  I used to struggle with 5 burpees and now I get to struggle with 8! 😂 really enjoy this workout.

W1/D5 Optional cardio & core- Beginners program P1

Community

More workouts from Eliza Katoa