Name: Playbook - KICK IT With Kay - FULL BOD CONDITIONING WORKOUT
Uploaded: 2024-01-01T12:36:37.748Z
Duration: 45 min
Description: FULL BOD CONDITIONING WORKOUT

My fav day of the week! A SWEATY full body workout with a mix of cardio, strength & functional training

do 20,15,12, 10 reps (each round reps decrease) for time! 

Rest 90 seconds or so between rounds!

CAN USE A BAND IF YOU PREFER LIKE ME

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

*THINK ABOUT DRIVING YOUR ELBOWS THROUGH THE GROUND

Chin ups

-start with hands holding medium heavy dbs 
-go down into a plank position and the. Lower chest to floor then bush up and come to standing  then hop once at the top all while holding dumbells (weighted burpee)

Modification: Bodyweight burpees

Db burpees

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

MODIFICATION: normal push-ups or on knees

Decline push up

*test the weight here! Start with 10 lbs and work way up to heavier if you can

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
Tip: when you push down think about your back muscles pushing down that ball through the floor

Ball slam

-LEFT & RIGHT=1 rep
- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging oblique knee tucks

- Starting an arms distance away from the wall
- 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

-go for speed! As many reps as possible 

-modification: if you don’t have this machine (most gyms won’t unless you’re at CrossFit style gym) just do dumbbell thrusters.. as many reps as possible for 40 seconds

Skiers

FULL BODY CONDITIONING

FULL BOD CONDITIONING WORKOUT

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

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 BOD CONDITIONING WORKOUT

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