Name: Playbook - KICK IT With Kay - FULL BODY HIIT (LIMITED EQUIPMENT)
Uploaded: 2024-01-01T12:36:37.455Z
Duration: 60 min
Description: FULL BODY HIIT (LIMITED EQUIPMENT)

Emma Mathews

A full body beast workout. All you need is a pair of medium dumbells and a med ball (but can sub DBs for med ball if you need!)

⭐️45-60 sec rest max between all of the sets!

Each circuit do the following back to back:

-15 db thrusters 
-30 seconds Mtn climbers 
-30 sec weighted jumping lunges

- 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

Cross body mountain climbers

-hold dumbells at shoulders (optional for beginner: Bodyweight only)
- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

CIRCUIT 1️⃣

Complete 15 weighted half burpees right into 15 ball slams  right into 30 seconds of shuffles

-dumbells for extra challenge! 
- Place your dbs on the floor on front of you
- Hop back hop forward 
- Return to the initial position

*can take out the hop for modified knee friendly version with no dumbells if needed

Weighted Half burpees

*MAKE SURE THIS IS A HEAVY WEIGHTED BALL NOT ONE THAT WILL BOUNCE BACK UP TO YOUR FACE
- 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

Ball slam

Shuffle your feet to the left then touch the floor (keeping your head up) then repeat on the left! Keep going back and  forth until time is up

Shuffle w floor touch

CIRCUIT 2️⃣

Each set complete: 
-15 DB squat and curls
-10-12 hanging leg raises 
-30 sec overhead leg lifts and extensions

-legs wide toes out in sumo squat position 
-hold one medium heavy dumbell sideways 
-squat down then come up and complete one curl 

One squat and one curl is ONE rep. 14 reps total per set

DB Squat & Curl

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- lay on your back and Hold the a dumbbell with your arms extended overhead 
- use your lower abs to raise your legs while simultaneously bringing to db and your chest up towards your toes 
-release to bring legs back down (never letting them fully touch the ground) and bringing dumbbell down behind head  
-focus on control here!

dumbbell leg raise & extension

CIRCUIT 3️⃣

Each set complete the following back to back:
-15 med ball squats
-12 alternating med ball push-ups 
-6 sprints

EACH REP= 1 weighted jump squats right into 1 Bodyweight only. So technically “one rep” is really two jump squats.


10 reps total 


FORM:
-start with medium heavy med ball or dumbell handing between legs 
-do one jump squat holding weight then when you land drop the weight and repeat the jump squat without the weight 
-when you land pick up the weight again and go into another! 

Keep going till you get to 10 total reps

Med ball jump squat sequence

Down the turf and back (16 reps ish  total) 

- Perform a broad jump by using your arms for momentum and jumping as far forward as possible
- Land softly with bent knees in squat position
- Place your hands on the floor to perform a burpee
- Repeat

Burpee Broad jumps

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

Push up

CIRCUIT 4️⃣

FULL BODY HIIT (LIMITED EQUIPMENT)

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)

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

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 HIIT (LIMITED EQUIPMENT)

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