Name: Playbook - KICK IT With Kay - 40 MIN FUNCTIONAL FULL BODY
Uploaded: 2024-01-01T12:36:37.735Z
Duration: 40 min
Description: 40 MIN FUNCTIONAL FULL BODY

This workout is made of 4 circuits, each 10 minutes each!

For a modification you can shorten the length of each round to 6-8 min instead!

Set a 10 min timer and complete as many rounds as you can! Rest 45-60 seconds between rounds as needed

Can do it on treadmill or outside of the gym like me! I did a lap around my building

Jog/run: 200m ish

-weight is optional here! But recommended for a challenge 

-keep feet planted and weight in towards your body 

-think about curling your pelvis towards belly button to sit up and control back down

Weighted Sit up

Elbows forward, and not dropping below shoulder height 

Press light dumbells up to full extension 

Slow, even pace 

These should BURN like crazy after the previous exercise

Db narrow Strict press

Circuit 1

Set a 10 min timer and complete as many rounds as you can(I had to put 3 rounds bc the app made me enter a number but just do as many as you can!)

Rest 45-90 seconds between rounds as needed

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

CAN USE A BAND IF YOU PREFER LIKE ME

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

*THINK ABOUT DRIVING YOUR ELBOWS THROUGH THE GROUND

Chin ups

Circuit 2:

Use 20-25lb med ball 

Squat down and pick the ball up. Use legs to hoist your hips forward and engage core while throwing ball over your shoulder (keep back strong don’t let it arch over!)

As fast as possible while maintaining form!

Over the shoulder Med ball toss

-get in a bear crawl position with knees slightly bent and tummy tight 
-crawl forward and drag the sandbag with you! Alternating arms

Sandbag bear crawls

*mine are sloppy bc I was GASSED at this point! It’s ok if they’re ugly- means you’re working hard! 



-pick a heavier weight than you want! Like 25/30 lb ball at least 
- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Circuit 3

As many as you can in your toes! If needed can go to knees for modification

Push up

-SRY FOR THE CROTCH SHOT HAHAHA
- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up , tucking towards your chest (think about tilting your pelvis towards rib cage)

Hanging knee tucks

-go for speed! As many reps as possible 

-modification: if you don’t have this machine (most gyms won’t unless you’re at CrossFit style gym) just do dumbbell thrusters.. as many reps as possible for 40 seconds

Skiers

Circuit 4

40 MIN FUNCTIONAL FULL BODY

Sweaty full body 💦

Emma Mathews

Emmie

HIIT

FULL BODY SESH

Sweaty sesh

HIIT SWEAT SESH

Had my sister workout with me on this one ….we both ended  on floor gasping for air 😂!! Great workout

Steffany Hernandez

HIIT 💦🥵

HIIT DAY 🤌🏼 Brutal in the best way

HIIT 🤌🏼😅

Quick and very effective! Enjoyed this one 🥰

SWEATY FULL BODY

SWEAT SESH FULL BODY HIIT

FULL BAWDY SWEAT

FULL BODY SWEAT: HIGH INTENSITY

HIIT 💦

SWEAT SESH

Full body killa

I loved it!! Such a good workout to start your day!

Valerie

Do from Anywhere HIIT! (No Equipment)

Lauren Cowley

SWEATY FULL BOD (will have ya drenched)

HOT GIRRRRL FULL BODY 🤪

INTENSE High Intensity FULL BODY

FULL BAWDY HIIT

Struggled on this one but i got it done 💪🏼

High Intensity Full Body

5 ROUND HIIT CIRCUIT

FULL BODY WORKOUT! SWEAT SESH

HIGH INTENSITY FULL BODY KILLA

FULL BODY GAS 😮‍💨

FULL BODY! Intense sesh

FULL BAWDY SWEAT SESH💦

FULL BODY WEIGHTED HIIT

FULL BODY HIIT (LIMITED EQUIPMENT)

HIIT SESH!

FULL BODY HIIT 🫶🏼🥵

My bday HIIT! 🥳

This one had me feeling so good after 😍😍

Whitney Yeauger

full bawdy baddies 🔥

HIIT 😅💦

HIGH INTENSITY DAY

Full Body: Strength & Sweat Sesh 🔥

Emily

Gill

FULL BODY HIGH INTENSITY

SPICY HIGH INTENSITY

Heather

Kicked my ass 😮‍💨😮‍💨😮‍💨

HIIT! Full body cardio and functional strength 💪🏼

BEAST MODE: MY FAV HIGH INTENSITY WORKOUT YET

38 MIN FULL BODY AMRAP

Really great legs and body feel like noodles!!

FULL BODY SWEAT SESH

45 min HIIT & pump  (partner friendly!)⚡️💪🏼

Ugh girlllllll. I was literally waddling out of the gym and could barely hold my water bottle up to take a drink. THATS a good workout!

40 MIN FUNCTIONAL FULL BODY

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