Name: Playbook - KICK IT With Kay - FULL BODY CONDITIONING
Uploaded: 2024-01-01T12:36:37.650Z
Duration: 60 min
Description: FULL BODY CONDITIONING

Emma Mathews

Lauren Cowley

I suggest doing some dynamic movements from my warmup section before starting!


This workout is made up of a few different circuits. You’ll do each circuit 3 x total, resting 75-90 seconds between rounds.

Do the following back to back! Then rest 90 sec between rounds. 

-10 burpee box jumps 
-1 rope sled pull 
-1 sled push

- 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
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

Go for speed as quick as possible to other side of the turf/gym (about 15 seconds full force)



- 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

Attach battle, resistance band, or trx handles ropes to a sled 

Sink low into a squat position and using your legs, back, and arms pull the rope to drag the sled towards you as fast as possible ( should be difficult towards the end! You should want to quit)

If you don’t have battle ropes just pull the sled backwards down the turf by the handles

Rope sled pull

CIRCUIT 1

For this you’ll need a medium weight barbell. Not going for super heavy reps here, more volume and control. And we want a weight that feels decent for each exercise as we aren’t wasting time adjusting weight between exercises.

12 cleans 
12 front squat 
12 RDL

- Begin by pulling the barbell up to your shoulder
-quickly flip your elbows and hands so that your wrists are now facing forward and the bar is slightly above chest level
-reverse the movement and Bring barbell to the ground and repeat

Barbell Clean

-before loading weight put bar about waist height on smith rack 
- Bend over at about 45 degrees hinging from hips 
- Row to your belly button keeping your elbows tight 
-keep back straight (head in line with spine)  -avoid swinging or bouncing

Bent over barbell row

Increase weight each set until you can’t without sacrificing form 



-elevate heels on a thick plate (beginner modification: keep feet flat on the floor) 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

BARBELL CIRCUIT

Complete the following back to back. Rest 90 seconds between rounds

Assault bike

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging toes to bar

*mine are sloppy bc I was GASSED at this point! It’s ok if they’re ugly- means you’re working hard! 



-pick a heavier weight than you want! Like 25/30 lb ball at least 
- 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

Circuit 3: ball, bike, abs

Do the following back to back resting 90 seconds between rounds

-single arm db snatch (10 per arm)
-10 stand up sit ups 
-10 db burpees

10 reps one side then 10 on the other each set 


Using medium Kb 

Start with one hand on hip and working side hand on Kb on floor between legs in squat position 

Keep core braced and snatch the KB from the ground to the ceiling and reverse the movement down 

At the top do a slight twist in the torso towards the working side

Single arm snatch

-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

Holding weight at chest (modification Bodyweight only!) 

Curl up one vertebrae at a time then press through feet to stand 

Reverse movement back down

DB standing sit up

DB CIRCUIT

FULL BODY CONDITIONING

Sweaty full body 💦

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 BODY CONDITIONING

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