Name: Playbook - KICK IT With Kay - HIIT 🤌🏼😅
Uploaded: 2024-01-01T12:36:37.127Z
Duration: 45 min
Description: HIIT 🤌🏼😅

Emma Mathews

LETS GET TO WORK! 

This is a high intensity full body workout. It I corporates a mix of body weight and weighted exercises to maximize lean muscle growth and fat burn!

-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

Down the turf and back (16 reps ish  total) 

- Perform a broad jump by using your arms for momentum and jumping as far forward as possible
- Land softly with bent knees in squat position
- Place your hands on the floor to perform a burpee
- Repeat

Burpee Broad jumps

*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

Complete 24 step ups right into into 20 med ball toe touch extensions! 

Rest and repeat

24 reps total (each side counts as 1 rep)

FORM (go for speed but still control the step down) 

-Holding sandbag on your shoulders (modification: barbell, dbs at your sides, or no weight) 
-keep chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
-Bring the other leg up, Step down and repeat 
-alternate starting foot each rep!

Dumbbell step ups

MODIFICATIONS: can do these with no weight! Or even just do leg lifts keeping your upper body on the ground if needed. 


FORM
- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Extend arms back behind head and lower legs towards ground (not allowing back to arch or shoulder blades to rest on ground!)

Repeat!

Med ball toe touch to extension

Superset

Complete 30 seconds of clean and presses right into 30 seconds of mountain climbers!

-use a medium weight (nothing toooo heavy because we are doing these for 30 whole seconds without resting!) 


Form:
1. Think about elbows leading the bar up towards your chin 
2.then quickly flipping your wrists so that your palms are now facing forward and the bar is at your chest
3. Press up into a shoulder press overhead from here
4. Reverse the movement with control to go back to the start and repeat

Barbell Clean & Press

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

Cross body mountain climbers

Superset 2

6 minutes total.
Every 30 seconds I want you to sprint as fast as you can (safely of course)  then pop your feet to the side of the treadmill and catch your breath for 30 seconds. Then repeat! 

6 sprints total!

Treadmill sprints

HIIT 🤌🏼😅

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

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

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 🤌🏼😅

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