Name: Playbook - KICK IT With Kay - Functional upper body! 💪🏼
Uploaded: 2024-01-01T12:36:36.967Z
Duration: 60 min
Description: Functional upper body! 💪🏼

A FUN ONE! An upper body sesh but more of a circuit style/functional twist. Made up of two circuits!

Complete the following back to back then rest for 90 seconds. Repeat 4 times total!

Your shoulders will fire QUICK with these! 

Keep chest lifted as much as possible and stand in a wider stance for stability. 

Grab the rope handles with some slack in them and rotate as fast as possible making outward circles

Battle rope shoulder circles

As many reps as possible and as little rest as possible for 60 seconds!

- Start with your arms at 90 degrees (actually a little less than 90 with elbows slightly forward it actually is safer that way!) 
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

-go for speed! Get to where it says 10 cals on the Machine 

-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

**modification use resistance bands if you don’t have trx straps 

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

Start with upper body in plank position with top of shins on a exercise ball or you can use an ab roller like me if your gym has one 

Advanced: send hips straight up towards ceiling, tucking your chin, legs as straight as possible and lower with control 

Modification: Roll the ball in towards your chest tucking the knees with control then back out, exhaling as you tuck in to flex the abs

Pikes! (Read for modifications)

CIRCUIT 1

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Battle ropes - double arm slams

Get in a “V” position with feet elevating off ground, spine straight as possible

Press a weight or med ball up over your head while staying super controlled and tight in your core


Modification: keep feet on floor with knees bent

V hold & press

60 seconds nonstop 


Get in high plank position with medium med ball in front of you. 

Push the ball to the wall hard enough for it to rebound and then repeat with other side. Alternate arms each rep

Plank ball push

-weight is optional here! But recommended for a challenge 

-keep feet planted and weight in towards your body 

-think about curling your pelvis towards belly button to sit up and control back down

Weighted Sit up

**beginners can just hold a plank or alternate from hands to forearms once at a time**

-start in forearm plank and rock forward slightly to push yourself up into a high plank then reverse the movement with control back to start

Plank push-up variation

Circuit 2:

Functional upper body! 💪🏼

shoulders & back!

SO GOOD. Literally feel the muscle building as I do this workout.

Braelyn

upper body & a bit of abs

Back biceps and shoulders! 🌶️

Awesome set up! Wish I could’ve finished it but my period said, no 😂

UPPER: full 💪🏼

Assisted pull ups had me fatigued the rest of the time 😅

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

THE PERFECT UPPER BODY WORKOUT

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

FULL UPPER BODY

UPPER BOD 💪🏼

Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

UPPER BODY TONE UP💪🏼

UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

Full Upper Body Lift 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

Functional upper body! 💪🏼

More workouts from KICK IT With Kay