Name: Playbook - KICK IT With Kay - FULL BAWDY: functional/hiit
Uploaded: 2024-01-01T12:36:37.668Z
Duration: 60 min
Description: FULL BAWDY: functional/hiit

Alex

Loriann

Emma Mathews

A complete full body circuit training. A complete SWEAT SESH combining cardio, hiit, and functional training.

Alternate between speed 6 and speed 16 every 30 seconds!

Stair master

Do the following back to back as many rounds as possible (AMRAP) for 20 min! 

can rest 10 seconds or so as you transition from exercise to exercise and 90 sec between sets

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

- Holding a dumbbell in each hand at your shoulders elbow forward 
 -lower into the bottom of a squat 
- Stand back up and As you reach extension press dbs overhead 
- Lower the dumbbells back to start

Dumbbell thruster

- Starting an arms distance away from the wall (or pretend if you don’t have an empty wall like me lol) 

- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Knee to right elbow and knee to left =1 rep! 

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

Cross body mountain climbers

One rep=one hammer narrow and one open palm wide curl. 10 reps total per set


- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- then go RIGHT INTO the same thing except with wide arms

Dumbbell hammer to wide curls

-put feet on rower carefully one at a time (modification: use a ball instead)

-start in strong plank position
-use lower abs and full core to tuck knees in towards chest

-control and go back to starting plank position

Rower ab tucks

20 MIN AMRAP CIRCUIT

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

(1 push-up + 1 clean and press=1 rep)

With a medium barbell complete a push-up (can be wide of narrow) with hands on the barbell 

Stand up and grab the barbell and immediately complete a clean and press 

Put the barbell back down and repeat

Push-up to clean & press

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

Lateral burpees

- Jump rope with the rope passing under your feet once each jump going as fast as possible to do as many reps in 30 sec

Jump rope

Complete 10 reps each side per set

Use obliques and core to squeeze knee into same side shoulder

Plank: knee to elbow

- Arms extended above shoulders a dumbbell in hand
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your triceps
-can do these seated, lying, or standing

DB Skull Crusher standing

20 MIN AMRAP 2

FULL BAWDY: functional/hiit

Sweaty full body 💦

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

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

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!

FULL BAWDY: functional/hiit

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