Name: Playbook - Eliza Katoa - W6/D4 Pull workout- Beginners program P1
Uploaded: 2024-04-04T21:40:53.063Z
Duration: 50 min
Description: W6/D4 Pull workout- Beginners program P1

Jennifer

- Inverted row 
- Barbell or dumbbell row 
- Close grip cable row 
- Dumbbell deadlifts 
- Straight-arm rope pull down 

Superset 1: Perform the moves below back to 
Back. Rest 1-2 minutes and repeat 3x.

- Hammer curls 
- Dumbbell half bicep curls 

Burnout:

-Jump rope 250 reps

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Remain bent over and avoid standing up
- keep your palms facing UP
- Focus on using your lower lats, avoid using your traps and upper back

Supinated dumbbell rows

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close grip seated cable row

- 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

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Curl those Dumbbells up toy your shoulders and then halfway down until you create a 90 degree angle with your arms. Hold there and bring it back up. That’s one rep. Repeat.

Dumbbell half bicep curl

Superset

- Jump rope with the rope passing under your feet once each jump

Jump rope (Burnout)

W6/D4 Pull 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

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

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!👍🏽

W1/D5 Optional cardio & core- 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.

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.

W6/D4 Pull workout- Beginners program P1

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