Name: Playbook - KICK IT With Kay - FUNCTIONAL FULL BODY🙌🏼
Uploaded: 2024-01-01T12:36:37.824Z
Duration: 45 min
Description: FUNCTIONAL FULL BODY🙌🏼

This one will leave ya dripping! 💦 3 circuits total. Do each circuit 3-4 times through! 

This workout was inspired by my girl Zoe! Check her out, you can for free on this app!

Do the following back to back! Then rest 60 seconds or so and repeat 2-3 times more!

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

Jog/run: 200 meter

Complete as many oull ups as possible! use assistance if needed to get higher than 6

think about sending elbows down through the floor. Tummy abs Booty are TIGHT
Can use resistance band if needed!

Pull ups

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

MODIFICATION: normal push-ups or on knees

Decline push up

*8-10 lb ball between legs is optional 

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat
*THINK ABOUT TILTING YOUR PELVIS TOWARDS YOUR BELLY BUTTON

Hanging knee tucks

CIRCUIT 1

- 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
- As you rise to standing 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

Burpee box jump

20 alternating reps each set


- From a high plank position (OPTIONAL: elevate feet on a box to be in a decline position) 
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Decline High plank knee to elbow

-pick a 10-30 lb ball 
- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

CIRCUIT 2

- Start with barbell OR dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean bar up to shoulders (start with palms facing towards you then quickly flip your wrists and tuck elbows to bring bar to chest)
- Press hips back and lower to parallel
- Extend your legs to come back up and PRESS the bar up into an over head press

Dumbbell clean + push press

*down AND back turf each set

-pick a challenging weight. This will change depending on your strength as well as how much your gyms sled weighs! 

For modification do these on the treadmill- super steep incline and don’t power on. Just push the belt with your leg power for 30 seconds straight 

FORM
- 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

Heavy Sled push

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

Plank (elbows)

CIRCUIT 3

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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