Name: Playbook - KICK IT With Kay - HIIT 😅💦
Uploaded: 2024-01-01T12:36:37.496Z
Duration: 60 min
Description: HIIT 😅💦

Full body high intensity workout to burn fat and build muscle. Incorporating both Bodyweight and weighted exercises!

Alternate between speed 6 and speed 16-20 (as fast as you can safely go) every 30 seconds for 6 minutes

Stair master sprints

Complete 15 Burpee tucks right into 20 thrusters.

- 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

-start standing 
-jump &  tuck your knees as high as you can towards your chest 
-land and quickly jump your feet out into a plank position 
-jump your feet back in and repeat!

Burpee tuck Jumps

Circuit 1

Each set do: 
-15 box jumps 
-15 med ball slams 
-15 weighted jump squats 


Rest then repeat

*optional: holding a med ball for extra weight 

- Jump laterally onto the box and down to the floor

- Repeating sequence back and forth

-you can come down one foot at a time (as I did) or jump down with both feet at once. Just be sure to come down with control and a slight bend in the knees.

Box Jump

*MAKE SURE THIS IS A HEAVY WEIGHTED BALL NOT ONE THAT WILL BOUNCE BACK UP TO YOUR FACE
- 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
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Hold two weights by your sides or up at shoulders (optional: no weight or no hop)
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Circuit 2: med ball

Each set do: 
-30 seconds barbell clean to squat 
-30 seconds AMRAP (as many reps as possible) on the rower

- Begin with barbell in your hands (palms facing your body)
- Lower barbell to the ground and “clean” to your shoulders by tucking elbows as fast as possible and flipping your wrists 
-hold at your shoulders to do one squat then reverse the motion back to starting

power clean & squat

*if your gym doesn’t have these can sub with bent over dumbell rows or just treadmill sprints for 30 seconds!

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rowers

Circuit 3

Complete 
-10 pull ups 
-10 halo to curls 
-10 curl to press

-Wrap a band around a pull up bar (resistance depends on your level)

-Complete a pull up while keeping your feet in the band for extra support.

Banded Pull Up

- Hold the dumbbell with both hands
- Rotate the dumbbell around your head then complete one bicep curl 
- Keep your core engaged
-alternate directions each rep

Dumbbell halo with curl

Use two medium dumbells 

Curl up towards your chest by doing a hammer curl then complete an overhead shoulder press.

Reverse the movement back down

Hammer Curl to press

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

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 🔥

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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