Name: Playbook - KICK IT With Kay - FULL BODY SESH
Uploaded: 2024-01-01T12:36:36.846Z
Duration: 45 min
Description: FULL BODY SESH

Get a full body sweat with this workout! Most of it is times by 30 second increments. During these 30 working seconds I want you to complete AMRAP (as many reps as possible!!)

“2 reps” each set just means down the turf of your gym and back!! As fast as possible with medium heavy weight

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

AS MANY REPS AS POSSIBLE DURING THAT 30 SECONDS

-Keeping the core strong and the chest slightly lifted to avoid rounding the spine, bend at the knees and squat down low enough so you can scoop up the ball with both hands.

-Engage the legs and glutes to explosively stand up, rolling the ball up and over the right shoulder so it falls to the floor behind you.

-Turn around and repeat, this time hurling the ball over your left shoulder.

Over the shoulder med ball toss

Circuit 1

- 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 up in the air and bring your hands over your head

Burpee

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms and chest to rise back up

Wide push up

Circuit  2

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Ending the swing once arms reach shoulder level in front of you.
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

-Hold the bar with an underhand grip
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row (underhand grip)

Circuit 3

Last little push!!! 45 seconds on with 15 second rest between rounds.

Jump Rope

FULL BODY SESH

Sweaty full body 💦

Emma Mathews

Emmie

HIIT

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 SESH

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