Name: Playbook - KICK IT With Kay - FULL BODY FUNCTIONAL
Uploaded: 2024-01-01T12:36:37.587Z
Duration: 60 min
Description: FULL BODY FUNCTIONAL

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!

Jordan

FULL BODY! Functional and athletic style training mixed with cardio. Starting on stairmaster then going into one AMRAP circuit and one rep circuit

Alternate between speed 6 and speed 16 every 30 seconds!

Stair master

20 seconds on, 10 seconds off. 

Do each of the following exercises for 20 seconds (as many reps as possible)

6 rounds total! 60-90 second rest between rounds

*NOT going for weight here going for depth and high volume! I only used 10 lbs each side but you can use barbell only if you want 

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rowers

- 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

Modification: lighter or heavier dumbells

Dumbbell thruster

Using medium db

Start with one hand on hip and working side hand on db 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

Alternate sides each rep

Alternating Single arm snatch

HAHA I had to pretend bc I didn’t have a jump rope in this gym


- Jump rope with the rope passing under your feet once each jump going as fast as possible to do as many reps in 30 sec

Jump rope

Start in plank position with shoulders and wrists in line with shoulders, tummy tight, and spine in a straight line 

Lower to right elbow then left then push back up to right hand then left.

Try to keep hips from wobbling! Goal is to stay as straight as possible while doing as many reps as you can

Elbow to hands plank

-Start in a plank position with a tight core and flat back.
-Drop your hips from side to side, using your obliques to pull you back to starting.
-Dont let your back round or hips sag

Plank Hip Twists

AMRAP CIRCUIT

20,15,10,5 reps 

(Ex: do 20 reps of each exercise back to back. Rest then do 15 reps of each. Then 10… and so on)

- Begin with barbell overhead 
- Lower down to about nose level 
- Dip torso by bending your knees and press dumbbells back up overhead

BB push press

-start standing 
-jump &  tuck your knees as high as you can towards your chest 
-land and quickly jump your feet out into a plank position 
-jump your feet back in and repeat!

Burpee tuck Jumps

- Start with db on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Db off the ground allowing it to swing between your legs with one arm 
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow db to swing down and back between the legs
- Moving immediately into the next rep

KB swings

-weight is optional here! But recommended for a challenge 

-keep feet planted and weight in towards your body 

-think about curling your pelvis towards belly button to sit up and control back down

Weighted Sit up

Optional: add weight in hands for more resistance



-start in star position on ground 
-reach one hand towards opposite foot, using obliques to lift shoulder off the ground. 

-alternate foot and hand each rep

Star crunch

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

Jog/run: 200 meter

FULL BODY REP CIRCUIT

FULL BODY FUNCTIONAL

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!)⚡️💪🏼

THIS FULL BODY WILL HAVE YOU POURING 🥵🫢

THIS FULL BODY WILL HAVE YOU DRENCHED

42 MIN EMOM WORKOUT (FULL BODY SWEAT!) 😅💦

FULL BOD POWER

Really good workout! Love burpees but it was nice to have a switch up!!😂😂

FULL BODY FUNCTIONAL

Community

More workouts from KICK IT With Kay