Name: Playbook - KICK IT With Kay - AT HOME HIIT 💦
Uploaded: 2024-01-01T12:36:36.975Z
Duration: 30 min
Description: AT HOME HIIT 💦

Emma Mathews

All ya need is one set of 10-15 ish lb dumbbells! You can modify and do it without weight if needed- but if you have access to weights it’s encouraged! 

Lets get to work! 💪🏼

Complete 30 seconds of each exercise. Rest 30 seconds. Repeat twice more.

Keep chest lifted as much as possible.

Start with hips & body facing the right abs toes pointed towards the wall you are facing.

Squat down and push off your feet to flip your body to the other side.

Land with a slight bend in the knee and try to land as quiet as possible!

Surfboard Jumps (totally made this name up lol)

-start in a crab position (start with booty on floor and then bend your knees and plant palms on floor with fingers pointing towards your heels. Extend arms and engage core to lift booty off of floor)

-balance in one hand while you drive the other hand towards the opposite knee, then toe.

-alternate sides each rep 

*if you’re new to crab position you can just reach towards your knees each rep! If you’re more advanced try for the toes too!

Crab knee to toe touches

- Begin with feet shoulder width apart 
-bend knees slightly to go to almost a “mini” squat 
- Press through your heels and explosively j to the side and then straight up like you’re shooting a basketball
-repeat back and forth

Lateral jumps

Circuit 4

Complete 30 seconds of each exercise. Rest 30 seconds. Repeat three more times!

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side
-staying low in the squat position twist as if you were snowboarding (think of your obliques doing all the work pulling your hips to twist)

-repeating back and forth

Lateral jump squats w oblique twists

-using 10lb db (or none for a modification) 
-step out to your side (toes face forward) into a squat while pushing DB out in front of you
-when you bring your feet back together to come to standing, you also bring the DB back to your chest.

Key here is getting into a rhythm! Keep the pace up!

Lateral drop squat w/ extension

Circuit 3

Complete each exercise back to back. Rest and repeat. 

 3 rounds total.

- Stand shoulder width apart
- 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
- Jump up in the air and tuck your knees up tapping your knees with your hands \n- Land softly and repeat the sequence for time or reps"

Burpee w/ tuck jump

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Hold your arms behind your ears and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor
-doesn’t have to be huge rocks just where you feel tension in your abs

Hollow body rocks

Circuit 2

- Starting with dumbbells on ground
- From squat position pull dumbbells up toward your shoulders
- Toward the top of leg extension take the dumbbells overhead
- Lower the dumbbells back to ground 

Core is tight and you are pressing firmly through your feet! This is a full body movement!

Dumbbell ground to overhead

- Start in a plank position with left hand normal and right hand out to the side 
- Bend at the elbows to come down
-come back to center and repeat on other side (alternate every rep)

Awkward push up

- Take one giant step back bringing one leg behind you into a lunge (think about feet being on a railroad track, not a tightrope) 
- Push off the ground and drive the knee towards your chest 
-land back in reverse Lunge gently and repeat desired number of reps

Lateral to reverse lunge w/ knee to chest

Circuit 1

AT HOME HIIT 💦

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

Shaylea

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

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

Anslee

30 min Full Body BURN

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)

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

AT HOME HIIT 💦

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