Name: Playbook - KICK IT With Kay - 5 ROUND HIIT CIRCUIT
Uploaded: 2024-01-01T12:36:37.331Z
Duration: 30 min
Description: 5 ROUND HIIT CIRCUIT

8 exercises, 30 seconds each, 5 rounds total. 

Do each exercise for 30 seconds giving all you’ve got. 1 round is over once you’ve done 30 seconds of EACH exercise back to back. 

Then rest 60-75 seconds and repeat 4 more times!

- Place your hands on the floor in front of you 
- Hop back and bring your body to a plank position then down into a push-up (for modification take out the push up and burpee and just walk feet in and out)
- Hop forward 
- Jump up bringing your knees toward your chest

1/2 burpee w/ tuck jump

*keep chest up as much as possible! Try not to hunch forward 


Modification: body weight only or even take out the jump for just weighted air squats

Med ball jump squat

-barbell (not too heavy since going for volume) 

-feet hip width apart toes forward 
-clean bar (pull ip leading with elbows palms facing you, then at last minute flip elbows asap do that palms facing outward)
-reverse that movement and go right into a Romanian deadlift (slight bend in knees sending hips way back while bar stays close to your body)

Clean + RDL

Start in bear crawl position (tummy tight knees slightly bent in crawling position) 
-swerve one leg out to the side in front of your other leg while keeping opposite arm on floor
-alternate legs and arm each rep

Switch Kick through

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Complete 5 kb swings into 3 kb overhead presses 

Repeat that as many times as possible until the 30 seconds is over

KB swings into overhead press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

*if you need to do these on your ok that’s ok! Just keep going don’t stop before 30 sec is up!

Wide push up

-go as far as you can as fast as you can within that 30 sec(you won’t be as fast as you think bc you will be GASSED by this point)
- Increase speed as comfortable

Assault bike

5 round circuit! 😅

5 ROUND HIIT CIRCUIT

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

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!

5 ROUND HIIT CIRCUIT

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