Name: Playbook - KICK IT With Kay - FULL BODY WORKOUT! SWEAT SESH
Uploaded: 2024-01-01T12:36:37.341Z
Duration: 45 min
Description: FULL BODY WORKOUT! SWEAT SESH

Emma Mathews

High intensity today! Using weights and Bodyweight as well as a mix of cardio and strength training for the ultimate workout

Alternate between speed 8 and speed 16 every minute on the minute! Try not to use your hands!

Stair master

First two sets do 10-15 lb dumbells then second two sets increase the weight of 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

Complete 30 seconds burpees into 30 seconds mountain climbers into 30 seconds plank oblique hip lifts (15 sec each side)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor(keep elbows in by your sides)
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

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

Cross body mountain climbers

-15 seconds each side! 


- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

Circuit 1

Push heavy sled down and back then go right into 20 sumo goblet squats

Heavy weight! Really take long strides. Each set go down turf and back! (About 20 seconds each way)


Modification: if you don’t have sled do rower machine. If you don’t have that push the treadmill belt with feet power only for 30 seconds as fast as possible 


- 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

-Knees out wide, toes turned out, chest up 
-Medium heavy db at chest height 
-Don’t lock out your knees at top keep squeezing those hammies and glutes

Sumo goblet squats

Circuit 2

Complete 30 seconds of as many clean and presses as possible right into 30 seconds of bent over rows

-use a barbell (can be one you add weight too or a pre-weighted one) 
- not too heavy just pick a medium weight! Aim for 10-12 reps or so (it’s ok if you fall short) 

-starting with palms facing body and leading up towards sky with elbows (like you’re a puppet!) pull bar up keeping elbows flared out 
-bar stays super super close to your body 
-once you hit chest level flip your wrists as fast as possible to get barbbell resting on top of your palms
-press up into an overhead press then reverse the movement carefully back to start

Clean & press

Hinge from hips 

Chest a little less than parallel to the ground 

Hold bar with shoulder width underhand grip 

Row back towards belly button squeezing your back each rep

Underhand bent over row

Final superset

Down the turf and back (about 8 reps each way so 16 reps total per set)



- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee

FULL BODY WORKOUT! 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

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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 💪🏼

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HIGH INTENSITY FULL BODY KILLA

FULL BODY GAS 😮‍💨

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HIIT SESH!

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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 WORKOUT! SWEAT SESH

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