Name: Playbook - KICK IT With Kay - Full Body Burn (DB only!)
Uploaded: 2024-01-01T12:36:36.642Z
Duration: 36 min
Description: Full Body Burn (DB only!)

Shaylea

Monica

Kacie

I liked this workout for a home for sure!

Amber

Emma Mathews

Full body work with minimal equipment! 30-40 min workout depending on how long you rest. 

These exercises could all be done without a dumbbell but it is definitely recommended for some!

Complete each exercise back to back. Rest for 60 seconds to 90 seconds and repeat twice more.

-keep your chest up as much as possible while reaching towards the floor

-start by completing a squat then “jacking” your feet in to parallel like a jumping jack.

-Return to the squat position while reaching for the floor. 

-repeat

Squat jack (touching floor)

-10 reps EACH ARM
- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
-  complete desired number of reps then repeat with opposite hand

DB single arm clean and press

-complete a squat (feet slightly wider than a neutral stance) 
-touch the dumbbell to the floor when at the bottom of the squat then curl it back into your chest
-push up to standing while pressing the dumbbell above your head 
-repeat desired amount of reps

DB Ground to Overheads

Circuit one:

-Think about it as a jumping jack except that your feet don’t touch the ground on the “out” motion! 

-Keep your chest lifted and tummy tight, this will help you get more air time!

Star Jumps

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
-complete a tricep kickback (keeping your elbows still the only thing that continues moving back is your forearms)
- Lower to starting position

DB row to tricep kickback

- Perform a burpee as normal but stop when your feet are in plank position
-complete 4 mountain climbers 
-hop feet back in to complete burpee 
-repeat desired amount of reps

Burpee into Mtn Climbers

Circuit two

-keep your shoulder blades off the floor entire time 

-start in a v position then crunch knee leg in towards your chest while twisting your torso and reaching towards that knee with the opposite elbow. 

-With control, come back down to starting position and repeat on the opposite side

Single leg Bent leg v up (with twist!)

*15 reps EACH side aka 30 total per set

- Pull your straight leg toward your chest while rotating your upper torso 
- Bring your opposite elbow towards your knee 
- Repeat on the opposite side
- Focus on engaging your core

Straight leg Bicycle crunches

- 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

Circuit 3

Full Body Burn (DB only!)

Loved that it challenged me in areas! It allowed me to see where growth can be made and where I’ve been making progress.

Taylor

Sophie Schwartz

DB only Full Body EMOM

Kelli

Wow. My legs are literally going to be dead later

Emily Williams

At home legs & abs!

Shoulders are my new fav! The burn was too good! ❤️

I wasn’t expecting to sweat this much doing upper body !

Steffany Hernandez

Dumbbell Only Shoulders

Such a perfect at home workout, especially sense I have been so off of my workouts! A saving grace fr!

Anslee

30 min Full Body BURN

Anna

This was perfect for being out of town! I could knock it out in the hotel room & I was able to get a great sweat in! I love this app 💗

Madison

NO EQUIPMENT SWEATY HIIT 🥵

That shoulder circuit almost killed me, but in a good way! Loved it!

DB ONLY FULL BAWDY 🥵

Jamie

So awesome! Tough, but feels so good to accomplish!

FULL BODY TONE: DB ONLY

KETTLEBELL ONLY EMOM

Wow! This workout was SO GOOD!! Thank you Kayla, your workouts are 🔥

Lyndsey

Alexis

DB only Leg Day!

Quads on fire! Love it, can’t wait for tomorrow’s workout!

Malin

Tayla

SPICY DB ONLY LEGS

FULL BODY (Dumbbell only)

AT HOME HIIT 💦

It was just a great workout , I was having issues with my lower back but I’m sure it’s because of my form but I did my best to push thru and correct myself when I felt like it was hurting . I was at core24 and it was so packed I left & came to my apt gym and I’m glad i did cause I was in my own world & killed my workout!

DB ONLY BACK & BIS

DB ONLY LEGS (+ a bit of arms)

Tyler

DB ONLY LEGS! (Lots of booty!)

Lauren Cowley

DB ONLY AT HOME UPPER BODY

KB ONLY FULL BOD

CARDIO & CORE: BODYWEIGHT ONLY

First one back in months. It wasn’t pretty but it was done🙏🏼

Emmie

DB ONLY FULL BOD CIRCUIT

No Equipment Quick Sweat Sesh!

Holly

BODYWEIGHT CORE

DB ONLY LEGS

Amazing arm workout! I’ll do it more often

DB ONLY ARMS! 💪🏼

So happy I found your app! I’m doing a lot of traveling so it’s nice to have a trainer in my pocket! lol

Full Body Burn (DB only!)

Community

More workouts from KICK IT With Kay