Name: Playbook - Kayla Durck - W1/D5
Uploaded: 2023-02-08T05:17:52.420Z
Duration: 35 min
Description: W1/D5

The most sweaty workout I have done this week 😅.

Audge

Day 5 HIIT (1 minute AMRAP x 4)

- Overhead reverse lunges 
- Plank toe taps
- High knees
- Donkey kicks
- Tricep kickbacks 
- Plank

(1 minute AMRAP x 4)
- Overhead reverse lunges 
- Plank toe taps
- High knees
- Donkey kicks
- Tricep kickbacks 
- Plank

- Hold a weight overhead 
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Overhead Lunges

- Start in a full plank position
- Tap your toes out to the side, one at a time back and forth for time or reps

Plank Toe Taps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Position yourself on your hands and knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

2 minutes total (1 min each side)

Donkey Kicks

- Hinge forward keeping a bend at your knee
- Holding dumbbell in one hand and arm bent to 90 degrees at your side
- Extend your arm, engaging your tricep
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

2 minutes total (1 minutes each side)

DB Tricep Kickbacks

- Begin in a kneeling position
- Place your hands and on the floor, hands stacked under shoulders
- Extend your legs behind you with toes tucked under to press into the plank
- Distribute weight in your hands evenly by spreading your fingers apart, creating a stable base
- Make sure to keep your body in a straight line, keeping your abdominal muscles tight
- Hold this position for desired time

Full Plank

AMRAP

W1/D5

Great first workout to get back on it. Good mix of body weight and weighted exercises.

Lilly

Kelly

W1/D1

Kacie

Great arm workout! Definitely felt the burn!!

Katie

W1/D2

W1/D3

I liked how this workout was easy and challenging at the same time. Thanks Kayla :)

Maria 

This one was super challenging for me. I could only do 1/2 the reps on most of these. That’s okay though… at least I’m moving! 😁

W1/D5

Community

More workouts from Kayla Durck