Name: Playbook - KICK IT With Kay - CARDIO & CORE: BODYWEIGHT ONLY
Uploaded: 2024-01-01T12:36:37.055Z
Duration: 45 min
Description: CARDIO & CORE: BODYWEIGHT ONLY

Emma Mathews

All ya need is yourself for this one! Perfect sweat sesh for traveling or those in a pinch for time! 

METHOD: complete every exercise back to back (40 seconds on, 20 seconds rest.)


Once entire circuit is complete, rest for 60-90 sec then repeat 2-3 more times from the top!

METHOD: complete every exercise back to back (40 seconds on, 20 seconds rest.)


Once entire circuit is complete, rest for 60-90 sec then repeat 2 more times from the top!

- 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 bring your hands over your head

Burpee

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Reach opposite hand towards opposite ankle using your core! Keep shoulders off the ground and leg straight

Cross body toe touch crunch

Alternate sides each rep.

Hop to the right starting with the right foot then jump straight up with arms “shooting” like you would in basketball.

Repeat on the left!

Lateral “basketball” jumps

- 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

From a “pike position” (boot up towards ceiling making a triangle with body) reach opposite arm to opposite ankle

Pike toe touch

- Lay on your back with your hands overhead (modification: keep upper body laying flat on ground)
- Raise your legs off the until they are straight up reaching your hands towards your feet 
- Lower them back towards the ground stopping just short of them resting

leg lifts w extension

Complete half time on one leg then alternate legs halfway through!

-step back into a reverse lunge with your right foot and explode off of that front leg to then drive the same knee that stepped back towards your chest!

Reverse lunge hops

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

-think about tilting pelvis towards your ribcage 
-pause for two seconds at the top by flexing your abs!
-don’t use your hands to “yank” your neck!

Pause crunch

Shuffle your feet to the left then touch the floor (keeping your head up) then repeat on the left! Keep going back and  forth until time is up

Shuffle w floor touch

- Stand with feet shoulder width apart
- Lower into bottom of squat/snowboard position and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 snowboard jumps

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

BODYWEIGHT ONLY CARDIO & CORE

CARDIO & CORE: BODYWEIGHT ONLY

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)

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

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

CARDIO & CORE: BODYWEIGHT ONLY

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