Name: Playbook - KICK IT With Kay - FULL BODY CONDITIONING 🔥
Uploaded: 2024-01-01T12:36:37.763Z
Duration: 60 min
Description: FULL BODY CONDITIONING 🔥

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. 



-pull ups 
-push ups 
-thrusters 
-1 sled push

As many as you can in your toes! If needed can go to knees for modification

Push up

Complete as many oull ups as possible j use assistance if needed to get higher than 6

think about sending elbows down through the floor. Tummy abs Booty are TIGHT
Can use resistance band if needed!

Pull ups or chin ups

Go medium heavy here! Last 5 reps should be HARD to finish but possible 

- 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

Go for speed OR weight (whatever you want today!)  to other side of the turf/gym and back! 



- 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

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 lateral burpee

- 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

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

Complete a burpee except between reps jump laterally over a barbell! So you are going side to side!

Lateral burpees

BARBELL CIRCUIT

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

20 alternating reps (10 each side technically)


- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated
-as you bring kettlebell back to ground alternate and start lifting other side up

Kettlebell gorilla rows

- Keep a slight bend at the elbow
- Raise your arms until elbow reaches just below shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

-optional: hold dumbbell otherwise can use body weight!

Leg lift with overhead extension

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

Circuit 3

FULL BODY CONDITIONING 🔥

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 BODY CONDITIONING 🔥

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