Name: Playbook - KICK IT With Kay - FULL BODY SWEAT SESH
Uploaded: 2024-01-01T12:36:37.575Z
Duration: 60 min
Description: FULL BODY SWEAT SESH

Emma Mathews

Really great legs and body feel like noodles!!

Lauren Cowley

High intensity full body work! Not easy, but not supposed to be. Give it your all.

-incline level 8-10 ish and speed 3.2-3.4 
-just warming up 8-10 minutes

Treadmill incline walk warmup

Warming up here and getting the body moving. Get lower and more explosive with each set 

- Push your hips as you come down
- Reach parallel and explode up
-land softly

Jump squats

*TIP: goal is to jump as far as you can on the jump! 
- Perform a broad jump using your arms for momentum
- Land softly in a squat position 
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee

Complete the following back to back each set:

-15 db thrusters 
-30 seconds cross body mtn climbers

⭐️LAST TWO SETS DO BACK TO BACK WITH NO REST IN BETWEEN ROUNDS

Medium weight. increase the weight a little each set if you can! I did 25lb a so I could still keep my reps up 


- 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

-start in plank position with tummy tight and hands under shoulders, fingers pointing forward 
- Bring your knee towards your opposite elbow using your oblique 
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

Superset: thrusters & Mtn climbers

Do the following back to back each round: 

-15 weighted decline sit ups 
-1 sled push 
-1 sled pull back to start

MODIFICATION: Bodyweight only or just sit ups on the ground 


-no need to go past parallel. Keep ball near upper chest for the most resistance 

-holding med ball on a decline bench lean back and use your ABS to control and pull you up! Flex a second at the top

Try not to swing or use momentum

Weighted decline sit up

-heavier weight (but not too heavy where you can keep up speed) 

*just going to the opposite side of your gyms turf (about 15 second push) 

- 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

Pull sled back to start


FORM:
-put a resistance band around the poles of the sled and your waist
- From a squatted position keep your back and chest as upright as possible 
- Grab the band and walk backward pulling the sled with you

Banded Sled pull

Giantset: decline crunch & sleds

-15 box jumps 
-12 heavy over the shoulder ball toss

**go for speed

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Use heavier med ball (I used 35-40lbs) 

Squat down and pick the ball up. Use LEGS to hoist your hips forward and engage core while throwing ball over your shoulder (keep back strong don’t let it arch over!)

As fast as possible while maintaining form!

Over the shoulder Med ball toss

CIRCUIT 3

Alternate between speed 6 and speed 12 every minute

Stair master

FULL BODY SWEAT SESH

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)

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

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 SWEAT SESH

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