Name: Playbook - KICK IT With Kay - HIIT 💦
Uploaded: 2024-01-01T12:36:37.173Z
Duration: 55 min
Description: HIIT 💦

Emma Mathews

You know the drill! Full body work coming your way. Mix of strength and cardio for an epic fat burn!

Complete as many reps of each exercise as possible in 30 seconds, back to back.

Rest then repeat 3 more times!

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Jump and repeat 

Optional: no jump just walk your feet back in to standing

1/2 Burpee

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

Cross body mountain climbers

Superset 1!

Complete 20 thrusters right into 12 sand ball slams!

- 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

Modification: lighter or heavier dumbells

Dumbbell thruster

-try to use a 20lb medicine ball at least and make SURE the ball has sand in it so it doesn’t bounce back up and hit you!

- 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 (you should feel your back, core, legs, and arms working)
- squat down keeping chest upright as possible to pick up ball with both hands to repeat

Ball slam

Superset 2!

Complete 12 weighted step ups on each leg right into 15 weighted squat jumps! 


Rest then repeat 3 more times

*complete 12 reps on your right and then 12 on your left each set! 

-MODIFICATIONS: can wear a weighted vest like me, Holding dumbbells at your sides, or kettlebells, or a barbell on your back! Or body weight only, lots of options here.

-keep chest lifted and shoulders back-
-Place foot up onto the box, bench, or tire like me and push through your heel to stand up with control. Don’t lock out knee

- on same leg, Step down with control and repeat 

- Work both sides

Dumbbell step ups

*optional: no weight or a sandbag on your shoulders! 
- Push your hips as you come down
- Reach parallel and explode up

Obviously if you don’t have weight you should be able to move MUCH faster than I am here!

Weighted Jump squats

Superset 3!

30 seconds each exercise back to back. Rest 30 seconds once you’ve done all three then repeat entire circuit twice more

Start in plank position with shoulders and wrists in line with shoulders, tummy tight, and spine in a straight line 

Lower to right elbow then left then push back up to right hand then left.

Try to keep hips from wobbling! Goal is to stay as straight as possible while doing as many reps as you can

Elbow to hands plank

Bend knees slightly (tilting pelvis towards rib cage)

Pass dumbbell from one side of your body to the other! Trying to remain as still as possible with your core and back

Bear crawl dumbbell pass

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Plank circuit

Go for speed on these! Go down your turf and back EACH SET. 

MODIFICATION: treadmill belt pushes! Keep treadmill on steep incline and keep it off. Push the belt using your feet as power only as fast as possible for 45 seconds.

- 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

Sled push

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

HIIT 🤌🏼😅

Quick and very effective! Enjoyed this one 🥰

SWEATY FULL BODY

SWEAT SESH FULL BODY HIIT

FULL BAWDY SWEAT

FULL BODY SWEAT: HIGH INTENSITY

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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