Name: Playbook - KICK IT With Kay - 30 min Full Body BURN
Uploaded: 2024-01-01T12:36:36.825Z
Duration: 30 min
Description: 30 min Full Body BURN

Shaylea

Emma Mathews

Such a perfect at home workout, especially sense I have been so off of my workouts! A saving grace fr!

Anslee

Start your timer for 30 min! Complete the entire circuit as many times as possible with only 1-2 min rest  between rounds.

Do as many round as possible in 30 min! If you need more try 45 min and heavier weights!

*20 total reps (10 each side!)

-Start in pick position sending your hips high towards the ceiling 

-twist abs shift your weight into one hand while weaving the same side leg 

-use your core to pull the leg back to starting position & repeat on the opposite side

Pike to side kick

- Start with DB on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift DB off the ground allowing it to swing between your legs
- Drive your hips forward propelling DB forward and up
- Stopping just in front of the shoulders 
- Allow DB to swing down and back between the legs
- Moving immediately into the next rep

DB Swings

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

-use your legs, not your back! 
-keep core tight
-can use heavier dbs here!

DB Pick Ups

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

-keep core tight 
-place medium to heavy dbs on shoulders 
-step up with one foot and then the other so that you’re in the squat position then back down 
-repeat in the other side 
*CONTROL try not to wiggle too much!

Knees to squat

- Start on your hands and feet with your legs bent at 90 degrees
- Keep core tight 
- Keep a neutral spine

Bear crawl hold

-start standing 
-jump &  tuck your knees as high as you can towards your chest 
-land and quickly jump your feet out into a plank position 
-jump your feet back in and repeat!

Burpee tuck Jumps

FULL BODY DB CIRCUIT

30 min Full Body BURN

Loved that it challenged me in areas! It allowed me to see where growth can be made and where I’ve been making progress.

Taylor

Sophie Schwartz

DB only Full Body EMOM

Monica

Kacie

Full Body Burn (DB only!)

Kelli

Wow. My legs are literally going to be dead later

Emily Williams

At home legs & abs!

Shoulders are my new fav! The burn was too good! ❤️

I wasn’t expecting to sweat this much doing upper body !

Steffany Hernandez

Dumbbell Only Shoulders

Anna

This was perfect for being out of town! I could knock it out in the hotel room & I was able to get a great sweat in! I love this app 💗

Madison

NO EQUIPMENT SWEATY HIIT 🥵

That shoulder circuit almost killed me, but in a good way! Loved it!

DB ONLY FULL BAWDY 🥵

Jamie

So awesome! Tough, but feels so good to accomplish!

FULL BODY TONE: DB ONLY

KETTLEBELL ONLY EMOM

Wow! This workout was SO GOOD!! Thank you Kayla, your workouts are 🔥

Lyndsey

Alexis

DB only Leg Day!

Quads on fire! Love it, can’t wait for tomorrow’s workout!

Malin

Tayla

SPICY DB ONLY LEGS

FULL BODY (Dumbbell only)

AT HOME HIIT 💦

It was just a great workout , I was having issues with my lower back but I’m sure it’s because of my form but I did my best to push thru and correct myself when I felt like it was hurting . I was at core24 and it was so packed I left & came to my apt gym and I’m glad i did cause I was in my own world & killed my workout!

DB ONLY BACK & BIS

DB ONLY LEGS (+ a bit of arms)

Tyler

DB ONLY LEGS! (Lots of booty!)

Lauren Cowley

DB ONLY AT HOME UPPER BODY

KB ONLY FULL BOD

CARDIO & CORE: BODYWEIGHT ONLY

First one back in months. It wasn’t pretty but it was done🙏🏼

Emmie

DB ONLY FULL BOD CIRCUIT

No Equipment Quick Sweat Sesh!

Holly

BODYWEIGHT CORE

DB ONLY LEGS

Amazing arm workout! I’ll do it more often

DB ONLY ARMS! 💪🏼

So happy I found your app! I’m doing a lot of traveling so it’s nice to have a trainer in my pocket! lol

30 min Full Body BURN

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