Name: Playbook - KICK IT With Kay - HIIT 💦
Uploaded: 2024-01-01T12:36:37.286Z
Duration: 60 min
Description: HIIT 💦

Full body workout using a mix of Bodyweight, dumbells, kettlebells, sled, and battle ropes!

Alternate between speed 10 and speed 16 every minute on the minute! Try not to use your hands!

Stair master

30 seconds of each exercise back to back. Once you complete one set of each rest then repeat entire circuit 3 more times

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your feet behind you into plank 
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

1/2 Burpees

Circuit 1

Complete 15 snatches each arm right into 12 total over the shoulder med ball toss

*15 REPS EACH ARM PER SET! Pick medium weight. Go for speed but keep proper form

- Grab the dumbbell with your arm extended (chest stays lifted and possible and go into squat to get low)
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

Pick heavier ball (25-30 lbs)

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

Circuit 2

Complete 15 heavy weighted sumo squats into sled pushes down the turf and back (if no sled pushes do treadmill belt pushes)

- Stand in a wide toed out stance 
- Hold a heavy dumbbel at chest level 
- Lower into a squat
- Stand up to full extension without locking out knees by driving through your heels and glutes

Dumbbell sumo squat

Modification: if no sled at your gym do treadmill belt pushes (put treadmill on steep incline lowest speed and use leg power to push belt for 30 seconds straight)






 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

Circuit 3

30 seconds each back to back. Rest 30 seconds then repeat

-go for speed! As many reps as possible 

-modification: if you don’t have this machine (most gyms won’t unless you’re at CrossFit style gym) just do dumbbell thrusters.. as many reps as possible for 40 seconds

Skiers

Plate is optional. 

Think about tucking pelvis towards rib cage to pull your upper body up as opposed to using momentum! 

Slow and controlled

Plate sit up

Hold light weight (plate or DB) on one hand and reach it towards opposite foot, using obliques to lift shoulder off the ground. 

30 sec each side

Star crunch

Circuit 4

HIIT 💦

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

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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