Name: Playbook - KICK IT With Kay - FULL BAWDY HIIT
Uploaded: 2024-01-01T12:36:37.296Z
Duration: 61 min
Description: FULL BAWDY HIIT

Full body workout! Made up of different circuits. Going ALL IN during the periods of work and really taking advantage of your rest when you have it!

Treadmill or assault runner. Run as fast as you can 30 seconds on. Rest 30 seconds. 

8 times total

Sprints

Complete 
-15 star jump burpees 
-15 push-ups 
-15 curl to press

Complete one star jump right into a burpee! 


A star jump is basically a jumping jack that your feet leave the ground for!

Star jump burpee

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

Modification: on your knees!

Wide push up

Use two medium dumbells 

Curl up towards your chest (bicep curl) then flare elbows out to complete an overhead shoulder press.

Reverse the movement back down!

Curl to press

Circuit 1

- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

8 alternating reps each way (16 reps per set)



Get in a bear crawl position 

As you crawl forward grab sandbag with one arm and pull it up. Then take a few crawls forward and do the same with the other arm. (There is really no right or wrong way just pull the thing!)

Sandbag pull

Circuit 2

Sled push down and back (30 ish seconds) right into 30 seconds battle ropes!

Down the turf & back (about 30 seconds total)

Medium heavy weight. Go for speed!

Modification: if no sled push the treadmill belt with your feet! 



Form
- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

Circuit 3

Complete 
15 thrusters 
5 wall walks 
45 sec plank 

Each round!

- Holding a kettlebell or dumbbell at your chest squat down 
- Stand back up 
- As you reach extension press the kettlebell overhead
- Lower the kettlebell back to your shoulders repeating movement

Kettlebell thrusters

5 reps total! 

Walk your feet up the wall, pause for a slight second, then walk your hands out in front to come back down

Wall walks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Circuit 4

FULL BAWDY HIIT

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

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 HIIT

More workouts from KICK IT With Kay