Name: Playbook - KICK IT With Kay - 45 min HIIT & pump (partner friendly!)⚡️💪🏼
Uploaded: 2024-01-01T12:36:37.581Z
Duration: 45 min
Description: 45 min HIIT & pump (partner friendly!)⚡️💪🏼

Lauren Cowley

45 min Full body! Today is a perfect mix of high intensity cardio followed by a pump circuit. Lets get it!

Do the following for time! Aka get it done as fast as possible. Aim for 18-22 minute range! But just do your best! 

1) run/jog 0.3 miles (can be inside or outside)

2) Do 30 reps of each of the following, then 20 of each, then 10 reps of each. 

-push-ups 
-BB thrusters 
-sit ups 
-over the barbell burpees 

3) end how you started- one more 0.3 jog/run

Can do it on treadmill or outside of the gym like me!

Jog/run: 0.3 mile

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

Push up (wide or narrow I don’t care lol)

WITH PARTNER: both stand on opposite ends of the barbell- start with bar on shoulder (same side for both of you) 

-lower into the bottom of a squat
- Stand back up 
- As you reach extension press the barbell overhead and to opposite shoulder 
- Lower the bar back to your opposite shoulders repeating the movement


NO PARTNER: just do normal dumbells Thrusters (holding dumbells in both hands!) Squat down with DBs on shoulders then push up to the ceiling and repeat

Barbell thruster

*WITH PARTNER: can high five between each rep if ya want! 


- Lay on the floor with knees bent and feet planted firmly on the floor  
-lift your body off the floor and think about tilting your pelvis towards your ribcage to engage your core 
- more slow and controlled reps here as opposed to using momentum! slowly roll back down to a lying position

sit ups

Complete a burpee except between reps jump laterally over a barbell! So you are going side to side!

Lateral burpees

Jog/run: 0.3 miles

HIIT CIRCUIT (read description!)

REP INSTRUCTIONS: 

WITH PARTNER: “you go I go” structure 

⭐️For each of the following exercises do 10 reps then rest while your partner does 10 reps, then do 9, then 8 and so on until you get to 1 rep. 

Then move onto the next exercise and start from 10 reps again.

⭐️IF YOU DONT HAVE A PARTNER JUST REST 15-20 seconds BETWN SETS

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

-start with hands a few inches apart about shoulder width 
-elbows stay near sides 
-curl up towards your chest and control way down

Barbell curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position without locking our (keep slight bend in elbow!)

*modification: easier- bend knees and plant feet on floor 

Harder: keep legs straight in front of you

Bench dips

- loop a resistance band around a bar (pick level according to your strength.. make it challenging) 

-hold both sides of the looped band with palms facing inward towards one another 

-send hands towards the ground flexing your tricep at the bottom of the movement 

-control the band as you come back up! Keeping constant tension in the triceps

Banded triceps extension

PUMP CIRCUIT (read description)

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

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)

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

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!

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

Community

More workouts from KICK IT With Kay