Name: Playbook - KICK IT With Kay - HIGH INTENSITY DAY
Uploaded: 2024-01-01T12:36:37.504Z
Duration: 60 min
Description: HIGH INTENSITY DAY

Working full body here! A mix of compound and cardio/agility workouts for an incredible burn. This is designed to be TOUGH so make modifications when needed

Complete 15 thrusters (medium heavy)into 15 full burpees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor through a push up 
- Hop forward placing your feet on the floor
- Jump up in the air and repeat 

Beginner Modification: half burpee (take out the push-up or jump and walk your feet out and back in to standing

Burpee

Go medium heavy here! Last 5 reps should be HARD to finish but possible 

- 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

CIRCUIT 1

Complete the following back to back. Then rest & repeat 

-8 reverse lunges (per leg)
-30 second skaters 
-16 alternating toe touch crunches

-6-8 reps each leg per set 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat desired reps on same leg before switching to the opposite side

Barbell reverse lunges

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Alternately bring your legs up and down
- Extend arms overhead and then reach opposite arm up towards the leg that is in the air b(by using your core!) 

-lower and repeat with other arm and leg 
*alternating legs/arms every rep

alternating toe tap crunches

Circuit 2

Complete the following back to back each set. 

-15 ball slams 
-15 ball weighted jump squats 
-30 second mountain climbers on ball

*MAKE SURE YOU USE A SOFT BALL OR HEAVY THAT WONT HIT YOU IN THE FACE
- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

*keep chest up as much as possible! Try not to hunch forward 


Modification: body weight only or even take out the jump for just weighted air squats

Med ball jump squat

For modification: do these with palms on floor 

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

Cross body mountain climbers

Slam Ball circuit

Complete the following back to back. Then rest and repeat 

-10 RDL to goblet squat 
-10 decline push-ups

10 REPS TOTAL (1 rep=1 RDL AND SQUAT) *TIP: just count the squats to keep count 

-start with feet parallel, hip width apart, and toes pointing just slightly out 

-send your hips wayyyy back towards the back of the room while grazing the dbs down your shins to complete the RDL

-immediately bring the dumbbells back up to your shoulders and complete one squat while keep your chest up. Push through those heals!

RDL to Squat

- 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

Circuit 4

*PUSH A MEDIUM HEAVY SLED DOWN THE TURF AND PULL IT BACK 

4 times total. Resting no more than 45 seconds between sets! 


(When pulling back keep chest up as much as possible and spine straight)

SLED PUSH AND PULL

HIGH INTENSITY DAY

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 😅💦

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!

HIGH INTENSITY DAY

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