Name: Playbook - KICK IT With Kay - FULL BODY CONDITIONING
Uploaded: 2024-01-01T12:36:37.830Z
Duration: 60 min
Description: FULL BODY CONDITIONING

Whew 😮‍💨 this full body workout was SPICY let me tell ya! 

A combination of cardio, functional, and strength movements!

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

Rest 90 seconds or so between rounds!

Jump rope

CAN USE A BAND IF YOU PREFER LIKE ME. Take breaks as needed 

- 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

- 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 forward onto a plate

Plate Burpee

-complete a squat (feet slightly wider than a neutral stance) 
-touch the dumbbell to the floor when at the bottom of the squat then curl it back into your chest
-push up to standing while pressing the dumbbell above your head 
-repeat desired amount of reps

DB Ground to Overheads

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

Take breaks as needed for grip strength

Hanging toes to bar

-Tale the ropes in a firm grip.

-Slight hinge pushing your hips down and back.

-Keep your core tight as you slam the ropes up and back down! 

-You can alternate arms or do both sides at once..whichever feels more comfortable to you!

Battle Ropes

*one row each arm & 1 push-up = 1 rep! 
Take breaks as needed! I broke it up into 5 at a time. 

Modification: go to knees 

FORM
- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

DB renegade rows + push up

- 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

-complete a squat holding dumbells between legs, chest lifted 
-when you come up lift elbows at same time bringing Kb to your chest to complete an upright row!

Kb squat to upright row

Pull down using your lats! You’ll feel your entire posterior chain during these

Skiers

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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