Name: Playbook - KICK IT With Kay - At home legs & abs!
Uploaded: 2024-01-01T12:36:36.731Z
Duration: 45 min
Description: At home legs & abs!

Shaylea

Kelli

Wow. My legs are literally going to be dead later

Emily Williams

LOVED!! Can’t wait to keep using this app! Love the at home work outs for traveling when access to a gym is limited.

Anna

Great quick leg & abs burn that you can do absolutely anywhere. 

If you do have access to dumbbells and want to level up, I recommend adding them to the exercises :)

Do as many reps as possible if each exercise for 45 seconds. Resting only 15 seconds before starting the next exercise.

90sec- 2 min rest between rounds. Repeat entire circuit 4 times total!

*SWITCH LEGS HALFWAY THROUGH  EACH SET* (20 ish second mark)

- Optional: hold a dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- complete desired amount of reps then Repeat on the opposite side

Lateral goblet lunge

- With hands at your head and chest lifted perform a wide stance squat 

-optional: hold a dumbbell or kettlebell at chest level

Prisoner Squat (body weight)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

-do a partial rep of a squat (a “pulse”) 
-then explode into a jump squat 
-repeat desired amount of reps

Squat jump with pulse

LEG CIRCUIT

Same feel as the previous circuit except this time it’s 40 seconds of work then 20 seconds of rest before your next exercise. 

45 second rest between rounds. Complete 4 times total

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
-complete four mountain climbers bringing opposite knee to opposite shoulder
- Walk hands back towards your legs and stand up
-repeat

Walk out mountain climber

-Start in an elbow plank position
-use your obliques to twist your hips from side to side 
-keep your core tight abs try to keep your hips from sinking and back from swaying

Plank hip twists

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

*SWITCH SIDES HALFWAY THROUGH EACH SET (20 second mark)*
- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

*ALTERNATE SIDES HALFWAY THROUGH EACH SET*
-think of a bicycle crunch except keep arms and legs straight 
- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

CIRCUIT 2: core

At home legs & abs!

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!)

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

Emma Mathews

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

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

At home legs & abs!

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