Name: Playbook - KICK IT With Kay - HIIT SESH!
Uploaded: 2024-01-01T12:36:37.464Z
Duration: 60 min
Description: HIIT SESH!

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!

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)

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!

HIIT SESH!

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