Name: Playbook - KICK IT With Kay - FULL BAWDY SWEAT
Uploaded: 2024-01-01T12:36:37.153Z
Duration: 60 min
Description: FULL BAWDY SWEAT

Hight intensity today! Hitting a lil bit of everything with a mix of cardio, endurance, and strength work. Lets go!

Stair master

Complete 30 seconds of each exercise back to back. Rest 30 seconds then repeat entire circuit

- 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

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

Cross body mountain climbers

- 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 repeat

Burpee

Circuit 1

*15 reps each arm per set (go medium heavy here!)


- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand

Dumbbell single arm clean and press

Complete 12 alternating reverse lunges into 20 slow controlled sumo squats

- Start with a wide stance and your toes pointed out 
- Hold the heavy kettlebell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up
DONT LOCK OUT THE KNEES!

Kb goblet sumo squat

Modification: no plate or can use two dumbells 

-start with feet hip width apart then  complete a reverse lunge by stepping back with your right leg.

-as you step the foot back press out a medium heavy plate in front of you and SLOWLY lower it down as you step your foot back to start.

-repeat on other foot and alternate each rep

Reverse lunge with plate press

Superset

Complete 30 seconds of jump rope into 10 push ups!

- 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

*TRY TO DO THEM ALL ON YOUR TOES🥵 don’t cheat yourself!


- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Wide push-ups

Superset 2

Complete 15 of each exercise. Rest 30 sec & and repeat!

-lean back slightly use hands for support LIGHTLY but keep the work in your core
-slight bend in knees is ok

Pike crunch

For modification can do these on the ground.

-barely use your fingertips just for balance.
-use your lower abs to tuck your knees in towards your chest and extend

Bench Tuck crunch

Curl pelvis towards your spine and raise plate towards those toes! 

Slight bend in the knees is ok!

Plate toe reach

Core burnout 🔥

FULL BAWDY SWEAT

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 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 SWEAT

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