Name: Playbook - KICK IT With Kay - Full Body: Strength & Sweat Sesh 🔥
Uploaded: 2024-01-01T12:36:37.518Z
Duration: 61 min
Description: Full Body: Strength & Sweat Sesh 🔥

Emma Mathews

HIGH INTENSITY! A mix of Strength and cardio for the ultimate workout.

Alternate between speed 6 and speed 16 every 30 seconds!

Stair master

Complete the following back to back! 30 seconds each no rest until both are done.

-30 seconds thrusters 
-30 seconds narrow squats
-30 second cross body Mtn climbers

- 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

Dumbbells on your shoulders (recommended  but can always use Bodyweight for easy modification)

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat

*KEEP HIPS FROM DIPPING OR MAKING A MOUNTAIN TOP

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

REALLY ENGAGING OBLIQUES AND CORE HERE

Cross body mountain climbers

Thruster/front squat superset

Complete the following back to back no rest until all exercises are done. 

-15 weighted burpees (w/ DB swing)
-16 alternating renegade rows (8 each side) 
-10 dead stop push-ups

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
-jump feet back to hands and stand up and swing weights forward between legs by using your glutes and strong upper body

Dumbbell burpees w swing

14 alternating reps  per set! 

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

-elbows pretty narrow (can slightly flare out)
-every rep you are re-setting at the bottom and allowing chest to fully touch floor before pushing back up 

-dont waste time at the bottom the stop should actually make these harder not easier bc you are still going for speed and re engaging every rep

Dead stop push-up

Circuit 2

Complete the following back to back. Then rest. This is the bread and butter of todays workout so we do this circuit 4 times!

-12 bent over rows 
-12 deadlifts

Going more for volume here and endurance since we are super setting not weight.  (I used about 60lbs for my rows)
Hinge from hips keeping straight back almost parallel to floor 

Hold bar underhand and keep arms close to your sides bringing bar from out in front of you towards your belly button

Barbell underhand Bent over row

-12 quicker paced reps (still keeping good form)  these can be a little heavier than your bent over rows 

Going more for volume here and endurance since we are super setting not weight. 

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Circuit 3

Complete the following back to back! 

-30 seconds curtsy to squats 
-30 seconds step ups
-30 seconds V ups

(Try to aim for at least 10 alternating reps!)


-Put a medium weight barbell on your shoulders.

-Step one foot onto the bench and step up, squeezing your glutes at the top bringing the leg to balance.  

-Slowly step back down making sure to maintain control the entire time with both your step and position of the bag.  

-Repeat with the other foot

Barbell Bench Step Up

- 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

*one rep is a rep of both


- Lay with your legs and arms extended 
- As you raise your legs bringing upper body towards them 
-lower with control then bend the knees in to curl your pelvis towards your rib cage 
-extend and repeat!

V-ups to tucks

Circuit 4

Full Body: Strength & 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)

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

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: Strength & Sweat Sesh 🔥

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