Name: Playbook - KICK IT With Kay - Full body killa
Uploaded: 2024-01-01T12:36:37.233Z
Duration: 60 min
Description: Full body killa

HIIT! Incorporating body weight and strength training for a high intensity workout that will build muscle and burn fat!

Warm up for 10 min! Slowly increasing speed up every minute ish. Stay between speed 8-12

Stair Climber

Complete a heavy sled push down and back immediately into 30 seconds of thrusters 


Rest 60-90 seconds then repeat

Down and back each set! If don’t have sled use treadmill with no power on. Push belt with power of your legs for 30 seconds 


- 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

- 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

Superset

Complete 30 seconds of each exercise back to back doing as many reps as possible. 

Rest then repeat 3 more times

Going for reps here so nothing too heavy. 


- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

Superset two 🥵

As many clean safe reps as you can in 30 seconds! 

Start with barbell down in front of you holding shoulder width palms facing you.

Quickly flip wrists and tuck elbows bringing bar to chest 

Press up overhead and reverse the movement back to the start position

Barbell Clean & Press

Complete 15 med ball squat jumps into 30 seconds of sandbag pulls

-optional: med ball at your chest! 


- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
-keep chest as upright as possible

Med ball squat jumps

Get in bear crawl position and pull the sandbag as far forward as possible with one arm, then take about 3 crawls forward and pull the bag forward again but with the other arm

Sandbag pull

Superset 3

*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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Full body killa

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

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!

Full body killa

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