Name: Playbook - KICK IT With Kay - HIIT SESH!
Uploaded: 2024-01-01T12:36:37.146Z
Duration: 60 min
Description: HIIT SESH!

super challenging BUT those broad jump burpees made me so proud of myself !

rylie grace

Emma Mathews

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

Whitney Yeauger

Strength training mixed with cardio for an overall full body DEMOLISHER! Your heart rate will be up, so be prepared to sweat. And remember… not intended to be easy 🫡

Complete 20  thrusters into 30 seconds mountain climbers

-first set can be light medium weight but the next three sets should be a medium heavy weight. Last 5 reps of each set should be challenging to complete! If not you need to go heavier! 

Form:
- 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

Keep core super tight and drive those knees way up! Keep spine in a neutral position

Cross body mountain climbers

CIRCUIT 1

Complete the following back to back:

-15 bosu ball push-ups 
-20 box jumps for speed 
-16 over the shoulder ball tosses

Using bosu ball complete a normal push-up 

Go on knees if needed but keep spine straight and core tight

Bosu Ball Push-ups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box with bent knees (landing in a squat position) 
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Use 25lb-35 lb med ball 

Squat down and pick the ball up. Use legs to hoist your hips forward and engage core while throwing ball over your shoulder (keep back strong don’t let it arch over!)

As fast as possible while maintaining form!

Over the shoulder Med ball toss

Circuit 2

- 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

Complete the following back to back:

-15 weighted decline sit ups 
-60 sec plank

MODIFICATION: Bodyweight only or just sit ups on the ground 

⭐️TIP: think about tilting pelvis towards belly button! 

-holding med ball on a decline bench lean back and use your ABS to control and pull you up! Flex a second at the top

Try not to swing or use momentum

Weighted decline sit up

*if you can’t do 60 seconds that’s ok just do as many as possible! At least 30

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (forearms)

Core circuit

Alternate between level 7 and level 14 every minute for 10 minutes

Stair climb

HIIT SESH!

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Monica

Quads butt hammies, oh my 💥

Anastasia

BACK ATTACK (w biceps!)

Dying after that full body ending 🥵🔥

Jenna

Had to use the foam roller after this one lol legs are sore already!

LEG DEMOLISHER w full body burnout 😅💦

Week1 Activity: Serve someone in SILENCE

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

BACK 🤝 BICEPS

Week 2 Activity: Tell em’ No

Kayla woke up on her birthday and chose violence 🥵🥲😅

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

HIIT SESH!

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