Name: Playbook - KICK IT With Kay - FULL BODY WEIGHTED HIIT
Uploaded: 2024-01-01T12:36:37.445Z
Duration: 61 min
Description: FULL BODY WEIGHTED HIIT

HIGH INTENSITY FULL BODY WORKOUT.  Using weights and some cardio movements for a super challenging sesh that will have you drenched

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

Treadmill incline walk warmup

Complete 15 thrusters right into 15 burpees. 

Rest 45-60 sec then repeat

- 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

- 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!

Circuit 1

Complete 8 full reps of the Mtn climber push-up sequence right into  15 med ball weighted squat jumps 


Rest then repeat

Beginner modification: no weight!


- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
-keep chest as upright as possible

Med ball squat jumps

One rep is: 2 push-ups and 8 quick mountain climbers 


Each set do 8 reps total

Mountain climber push-up sequence

CIRCUIT 2

-light medium weight on barbell (light enough where you can clean it for at least 8 reps!) 

EACH SET DO: 30 seconds of each 
-AMRAP CLEANS RIGHT INTO 
-AMRAP RDL TO ROW 


*AMRAP= as many reps as possible

- Begin by pulling the barbell up to your shoulder
-quickly flip your elbows and hands so that your wrists are now facing forward and the bar is slightly above chest level
-reverse the movement and control down 
and repeat

(Heavy enough where it’s difficult to get to 10 reps but not so heavy that you can’t do at least 8)

Barbell Clean (no press)

-hold bar with underhand grip 
-send bios towards back wall and lower bar towards ground keeping bar right against your shins (keep spine straight!)

-once chest is almost parallel to floor do one underhand row (think about using your lats to oull bar back towards belly button) 
-slowly come back up to starting using your hamstrings and repeat

RDL TO ROW

CIRCUIT 3: barbell

Complete 30 seconds as many reps as possible of barbell bench step ups  right into 30 seconds of knee tucks on the bench

Get in a boat position, leaning back slightly balancing on your tailbone. Legs bent in front of you about 90 degrees 

Lightly support yourself using fingertips (try not to put all the work in your arms!)

Use your lower abs to pull knees in towards your chest then control and extend out in front of you

Knee tuck crunches

-Put a barbell on your shoulders.

-alternate feet each rep! Go for speed but also still control the step down

Barbell Bench Step Up

CIRCUIT 4

LAST PUSH! Give it all you’ve got left in the tank. Medium heavy weight on sled.

Each set:
-push down
-pull back

- 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

(Footage is old but you get the point lol) 

FORM:
-put a resistance band around the piles of the sled abs 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

SLED FINALE

FULL BODY WEIGHTED HIIT

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 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 WEIGHTED HIIT

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