Name: Playbook - KICK IT With Kay - FULL BODY HIIT 🫶🏼🥵
Uploaded: 2024-01-01T12:36:36.946Z
Duration: 70 min
Description: FULL BODY HIIT 🫶🏼🥵

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

rylie grace

Emma Mathews

Monica

HIIT but with a twist! Using body weight and weighted exercises to build muscle while burning fat!

4 circuits total- only rest 60-75 seconds between sets to keep your heart rate up!

Each set do the following: 

3 sets total. 30 seconds each as many reps as possible. 

-med ball jumping jacks with press
-bosu squat roll downs w front hold
-med ball goblet squats and jump

-feet just perform a simple jumping jack except instead of being your arms out and up like you normally would, you are holding a med ball and pressing upwards each time your feet jump out

med ball jumping jacks with press

Totally made up this name HAHA 

-using a bosu back against your back in front of a wall, squat down in a controlled manner while holding a dumbell or med ball out in front of you in a front raise position

bosu squat roll downs w front hold

One rep is one weighted squat right into one Bodyweight jump squat! 

After you complete one weighted squat, drop weight into the floor and immediately go into one body weight jump squat. When you land pick back up the weight and repeat the sequence

Weighted goblet squat to squat jump

MED BALL CIRCUIT 💥

Each set complete the following back to back! 

4 sets total, 30 seconds each exercise. 

-single arm thrusters (12 each arm)
-plank tuck & push up (10 reps)
-30 second treadmill sprint

12 REPS PER ARM EACH SET

- Holding a dumbbell in hand at your shoulder lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbell overhead
- Lower the dumbbell back to your shoulder repeating the movement.

Once you do the desired reps repeat on other side

Dumbbell single arm thruster

Start in a plank position, tummy tight back straight and head in line with spine 

-jump your feet in towards your hands (using lower abs to help) the. Jump back out and go immediately into a push-up 

-repeat as many times as possible

Plank tuck to push-up

Treadmill sprints

CIRCUIT 2

Each set do the following back to back: 

4 sets total

-15 burpees 
-15 KB swings
-30 seconds lateral step to vertical jump

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your feet behind you into plank 
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

1/2 Burpees!

Glute focused here! Not too worried about the height of the kettlebell just focus on thrusting the Kb forwards and squeezing your butt on the top of the rep 


*also don’t be grabbing no weenie weight! Use at least a 30 lb Kb!


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

KB swings

Start with legs hip width toes forward and step to the right by lifting the right leg then shifting weight into it as you land
-from there do a vertical jump as if you were playing basketball shooting a basket! 

ALTERNATING REPS

Lateral step to vertical jump

CIRCUIT 3

Each set do the following back to back:

-upright row & squat to press
-bent over alternating Db row
-laying leg raise w overhead extension 
-mountain climbers

-complete an upright row, then flip dbs onto shoulders to complete a push press

Upright row to push press

Bend over hinging from hips where chest is almost parallel to floor 


Keep neck in line with spine 

Row one arm at a time, bringing dumbell from our in front of you back to your hip bone.

Alternate sides each rep

Bent over alternating db row

**modification: no weight! Also can have more of a bend in your knees 


- 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

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

Cross body mountain climbers

CIRCUIT 4

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Quads butt hammies, oh my 💥

Anastasia

Whitney Yeauger

BACK ATTACK (w biceps!)

Dying after that full body ending 🥵🔥

Jenna

Had to use the foam roller after this one lol legs are sore already!

LEG DEMOLISHER w full body burnout 😅💦

Week1 Activity: Serve someone in SILENCE

super challenging BUT those broad jump burpees made me so proud of myself !

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

HIIT SESH!

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

BACK 🤝 BICEPS

Week 2 Activity: Tell em’ No

Kayla woke up on her birthday and chose violence 🥵🥲😅

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

FULL BODY HIIT 🫶🏼🥵

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