Name: Playbook - KICK IT With Kay - FULL BODY! Intense sesh
Uploaded: 2024-01-01T12:36:37.429Z
Duration: 60 min
Description: FULL BODY! Intense sesh

Strength mixed with cardio and hiit style training. Seriously challenging but SO REWARDING! Get ready to push yourself

Entire circuit 3 times total. 

Each set do the following back to back then rest for 90 seconds

full burpees as fast as possible! Modification: take out the push-up to do a half burpee or even just walk your feet in and out 


- 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 bring your hands over your head

Burpee

Pick medium weight (I used 25 lb dumbells)


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

Dumbbell thruster

15 reps total each set (aka 30 alternating reps each set) 

-Keeping your core tight, start in a plank position with arms under shoulders.

Plank shoulder taps

CIRCUIT 1

Entire circuit 3 times total. 

Each set do the following back to back then rest for 90 seconds  to 2 min then repeat

Pick medium weight here nothing too heavy because we aren’t going for strength we are aiming for more cardio/reps! I did 135 lbs 

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight and driving through your heels!

Conventional deadlift

- Begin with barbell in both hands (palms facing towards you)
-  clean the bb up to your shoulders (tucking the elbows as quickly as possible to bring bar to your chest)  and press up overhead
-reverse the motion and repeat 

Going for speed here but NOT sacrificing form! Want to protect those shoulders

clean and press

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

Cross body mountain climbers

CIRCUIT 2

16 reps each set!


- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee

- 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

*down AND back turf each set (about 15 seconds each way all out)

-pick a challenging weight. This will change depending on your strength as well as how much your gyms sled weighs! 

For modification do these on the treadmill- super steep incline and don’t power on. Just push the belt with your leg power for 30 seconds straight 

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

Heavy Sled push

CIRCUIT 4

So sorry I can’t find the clip I filmed of these! So be sure to read below! 👇🏼

Start by doing one jumping jack and then go down into one push-up.

Then immediately come up and do TWO jumping jacks and then do two push-ups.

Repeat for 3,4,5…. Until you get to 12 full reps!

Do as many as possible on toes before going to knees!

Prison push up

Alternate between speed 8 and speed 16 every minute on the minute! Try not to use your hands!

Stair master

FULL BODY! Intense sesh

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 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 BODY! Intense sesh

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