Name: Playbook - KICK IT With Kay - FULL BOD POWER
Uploaded: 2024-01-01T12:36:37.637Z
Duration: 60 min
Description: FULL BOD POWER

Lauren Cowley

One of my favorite full body sessions I’ve done in a while! Perfect movements to feel powerful in any sport (or to just be strong for life!) 💪🏼

Do each exercise for 45 seconds as full out/many reps as possible. Rest 25 seconds before moving onto the next exercise.


Once you complete 1 set of all exercises, rest 90 seconds between rounds. Then complete two more rounds!

Can do it on treadmill or outside of the gym like me!

Jog/run

Start by completing a push-up, keeping body in straight line tummy tight

After you press up, hop your feet forward to outside of hands and land in a squat 

Stand up. 

Reverse the movement (sink back into squat then hips feet back into plank then complete a push-up) 

Repeat

1/2 burpee push-up

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up and put weight onto one side while you bring the other foot up to meet it
- As you reach extension press the dumbbells overhead 
- Lower the dumbbells back to your shoulders repeating the movement except the next time tap the opposite leg

Dumbbell thruster w side step

Kneel in front of a wall with a weighted wall ball 


Keep core tight and use entire core and glutes for POWER to push ball from chest into wall

Power chest pass

Do one normal ball slam on the floor and then one side wall ball one the left, then the right 


-first rep toes are forward and feet are hip width- lift ball overhead and slam it to ground with power then: 

-pivot body and stand with toes pointed to the side and twist your torso back and use your obliques to twist forward and drive that ball into the wall as powerful as you can 

*be sure to pivot that back foot when you toss the ball to protect your knee!

wall ball sequence

Get into a bear crawl position (like a plank but with bent knees basically) 

Using a Lighter/medium kettlebell drag it up in front of you and back 12 times per arm each set

KB Pull Through

- Start with kettlebell on ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell 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

KB swings

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

Battle ropes - alt. arm waves

-sit on your bum holding rope ends at chest 

-optional: either keep feet planted in ground or elevate them for more advanced version 

-keeping back from rounding, twist rope from side to side completing oblique russian twists

Battle rope obliques

Give all ya got left! 90 second rest after this

Assault bike

POWER ROUND

FULL BOD POWER

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)

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 POWER

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