Name: Playbook - KICK IT With Kay - FUNCTIONAL FULL BODY
Uploaded: 2024-01-01T12:36:37.662Z
Duration: 60 min
Description: FUNCTIONAL FULL BODY

Training like ATHLETES today! 1 hour full body- mix of cardio strength and functional. 

These seshs are always my favorite. Love feeling powerful and pushing myself in more athletic ways! No better feeling  💪🏼

Just getting that body ready to roll! One round only.

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating

Inchworm to push-up

'- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged
-your arms stay straight!! Just using back/shoulders here

Scapula push up

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

Cross body mountain climbers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Lunge forward with one leg and twist torso towards the side of your front leg 
-push off your forward leg so your legs meet at standing 
-repeat on other leg 
*alternate sides each rep

Lunge & twist

WARM UP

EMOM: every minute on the minute 

HOW TO: Complete the first exercise (as many reps as possible) for 1 minute. 
Then you have 10 seconds or so to start the next exercise. Keep going until you do all exercises back to back for 1 min each. There is a 1 minute REST after each round! 3 full rounds total.

-holding two KBs by your sides keep core tight and braced, standing up tall 

-pace back and force in your gym while holding the kbs

Kb Farmers march

Sorry for the horrible footage this is all I got of this exercise haha 

Take little breaks if needed. Go heavy so it’s more about power than a ton of reps! You’ll get exhausted in this one 

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

-go for speed! As many reps as possible 

-modification: if you don’t have this machine (most gyms won’t unless you’re at CrossFit style gym) just do dumbbell thrusters.. as many reps as possible for 40 seconds

Skiers

- Jump laterally onto the box and down to the floor

-you can come down one foot at a time (as I did) or jump down with both feet at once. Just be sure to come down with control and a slight bend in the knees.

Box Jump

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

EMOM FULL BODY CIRCUIT

DO THE FOLLOWING BACK TO BACK: 3 times total 

-25 cals on bike 
-60 sec plank shoulder taps 
-400 M RUN 
-25 cals on row 
-60 sec KBfront rack hold

- Set the bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal

bike

*sorry the footage is old! I was out of frame  on todays footage lol 

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
-goal is to keep hips as still as possible while switching arms

High plank shoulder taps

Can do it on treadmill or outside of the gym like me!

Jog/run: 400 meter

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rowers

-hold two KBs at chest level with elbows out (should feel your shoulders!)

KB front rack hold

Full body circuit 2

FUNCTIONAL FULL BODY

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 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!

FUNCTIONAL FULL BODY

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