Name: Playbook - KICK IT With Kay - FULL BODY HIGH INTENSITY
Uploaded: 2024-01-01T12:36:37.523Z
Duration: 60 min
Description: FULL BODY HIGH INTENSITY

Emily

Gill

Coming at ya with a full body hiit sesh. Be prepared to POUR sweat!

👉🏼Warm up for first 2 min on speed 8 
👉🏼alternate between speed 18-20 (sprints) for 30 seconds into 30 seconds mid speed (level 10 or so) until you get to 8 min total

Stair Climber

Complete the following back to back! 

-thrusters (increasing in weight) 
-mountain climbers (30 seconds) 


Rest and repeat!

1 sets x 20 reps (15 lbs)
2 sets x 20 reps (20 lbs)
1 set x 20 teps (25 lbs) 

(Your reps will get slower as weight gets heavier that’s ok- but I want you to finish all 20 reps! 





- 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

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

Keep core super tight and drive those knees way up! Keep spine in a neutral position

Cross body mountain climbers

Circuit 1

Complete the following back to back: 


-15 burpees 
-15 wall balls
-10 v tuck to v up

AS FAST AS POSSIBLE! 
- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
-lower body to floor by keeping elbows close to your sides in tricep push-up position 
-push back up 
- Hop forward placing your feet on the floor
- Jump and repeat 

Optional: no jump just walk your feet back in to standing/ no chest to floor just hope feet out and in while staying in high plank

1/2 Burpee

***I DIDNT HAVE A BRICK WALL TO DO THESE ON SO I PRETENDING AND TOSSED IN THE AIR




-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

-bring knees in towards your chest engaging your lower core then extend them back out to a v up (this is ONE rep! 10 total each set)

V tucks to v ups

Circuit 2

Complete the following back to back



-sandbag step ups 
-sandbag jump squats
-sandbag walking lunges

Optional: Bodyweight only (go for speed)

-Step one foot onto the bench and step up, squeezing your glutes at the top bringing the leg to balance.  

-step back down in a quick but CONTROLLED manner making sure to maintain control the entire time with both your step and position of the bag.  

-Repeat with the other foot

-Can use barbell or dumbbells as a modification

Weighted Step Ups

Weight is optional and advanced! If you are a beginner or have joint issues/knee pain stick to Bodyweight only or even take out the jump and just do air squats

Weighted jump squats

Alternate legs! Each step counts as a rep!

-weights in hands (or barbell on shoulders) 
*modification (Bodyweight only)
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Weighted walking lunges

Circuit 3

Modification: if no sled at your gym do treadmill belt pushes (put treadmill on steep incline lowest speed and use leg power to push belt for 30 seconds straight)






 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

FULL BODY HIGH INTENSITY

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 🔥

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 HIGH INTENSITY

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