Name: Playbook - KICK IT With Kay - HIIT! Full body cardio and functional strength 💪🏼
Uploaded: 2024-01-01T12:36:37.550Z
Duration: 60 min
Description: HIIT! Full body cardio and functional strength 💪🏼

Heather

Kicked my ass 😮‍💨😮‍💨😮‍💨

Emma Mathews

Full body going down. This one will have ya SWEATING! 😅 
Cardio will have your heart rate up paired with some weighted functional exercises for the ultimate workout

Complete the following back to back! 

-20 jump squats 
-12 push-ups

- Push your hips as you come down
- Reach parallel and EXPLODE up! Go for speed 

Modification: take out the jump if you have knee issues

Jump squats

As many as you can in your toes! If needed can go to knees for modification

Push up

Superset 1: jump squats & pushups

Complete the following back to back: 

-15 thrusters 
-30 second Mtn climbers

*pick a challenging weight. Go up 5lbs or so each set if you can! 

- 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

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

Cross body mountain climbers

Superset: thrusters & Mtn climbers

Each set do the following back to back: 

-16 alternating weighted step ups 
-12 over the shoulder ball tosses 
-15 weighted decline crunches

- Sandbag (or barbell) on your shoulders.

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

-step back down with speed but be sure to maintain control the entire time with both your step and position of the bag.  

-Repeat with the other foot

-Can use barbell or dumbbells as a modification

Sandbag Step Ups

(25-35lb med ball)

Squat down keeping chest lifted as possible (don’t arch back!!) use your legs, glutes, & tight core to hoist the ball over your shoulder 

12 reps total!

Over the shoulder ball toss

TIPS: 
*think about curling rib cage towards pelvis each rep and squeezing for a sec at the top 
*notice how I don’t fully relax or come all the way down between reps! I keep the tension in my abs 

- With head positioned at a decline 
- Hold weight at your chest and curl your body up (weight is optional!)
- Come down with a controlled movement

Weighted decline crunch

Giantset

Complete the following back to back:

-sled push down turf and back (about 40 seconds total) 

-12 sandbag drags

*down AND back turf each set

-pick a challenging weight. This will change depending on your strength as well as how much your gyms sled weighs! 

For modification do these on the treadmill- super steep incline and don’t power on. Just push the belt with your leg power for 30 seconds straight 

FORM
- 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

Heavy Sled push

-get in bear crawl position 
-crawl forward and drag the sandbag with you as you go!

Sandbag drags

Superset: sled & sandbag drag

- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee

This is a GIANTSET! Non stop no rest. 

⭐️One rep = hands overhead into a push-up then 3 jump squats but each time you are adding a REP TO THE PUSNUPS AND ARMS OVER HEAD (the jump squats will always stay 3 reps though)

The demo video is rep 5.


⭐️We are starting at 1 reps then adding a rep EVERY TIME until we get to 10 overhead arms and 10 push-ups  😳

PRISON SQUAT FINISHER!! 🫢

HIIT! Full body cardio and functional strength 💪🏼

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

Full Body: Strength & Sweat Sesh 🔥

Emily

Gill

FULL BODY HIGH INTENSITY

SPICY HIGH INTENSITY

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!

HIIT! Full body cardio and functional strength 💪🏼

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