Name: Playbook - KICK IT With Kay - HIIT
Uploaded: 2024-01-01T12:36:36.736Z
Duration: 45 min
Description: HIIT

Emma Mathews

Emmie

Full body BLAST! 

This may be different than the hiit you are used to-I insorporate more weight to make it even more of a full body fat burner. 

Just give it all you've got-it isn't supposed to be easy and I don't expect you to be perfect!

First set pick lighter weights (10 ish lbs dumbells to warmup. Last 3 sets go medium heavy (15-25lb dumbells)

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend

Dumbbell thruster

16 reps total each set (8 each side!)

- Pull the dumbbell up keeping your elbow close to your body

- Engage your lat as you pull

- Keep your hips squared

DB renegade rows

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

Plank jacks

Superset: plank jacks & Renegade Rows

Complete 1 round of all 3 exercises back to back.

Rest and repeat twice more!

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

20 reps (10 each side) 

*if you do not have a sandbag use a barbell or dumbells

-Clean the Sandbag onto your shoulders.

-Step one foot onto the bench and step up, squeezing your glutes at the top bringing the leg to balance.  

-Slowly step back down making sure to maintain control the entire time with both your step and position of the bag.  

-Repeat with the other foot

-Can use barbell or dumbbells as a modification

Sandbag Step Ups

1) Start with your feet parallel with the slightest bend in your knees.

2)Keeping your back straight and core engaged, jump your feet out as if you were doing a jumping jack. 

3)Push your hips back, bend your knees, and lower your body into a deep squat. ...

4)Explode upward back into the starting position.

Squat Jack

Giantset

Just go down the turf of your gym and back as fast as you can for each set! Load at least 1 45 lb plate on the sled or heavier! 

- 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

- Push your hips back as you come down to reach a full squat position
- Reach parallel and explode up

Jump squats

Superset: Sled& Squat Jumps

Final burnout! Medium weight. Heavy enough where the last two reps are challenging to complete but not so heavy that you can't complete 10 reps.

- Begin by pulling the barbell up to your shoulder
-quickly flip your elbows and hands so that your wrists are now facing forward and the bar is slightly above chest level
- Press up using your legs, core, and arms for power
- Bring barbell to the ground and repeat

(Typically should be going much heavier than shown-this is just a demo!)

Barbell Clean & Press

HIIT

Sweaty full body 💦

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 🔥

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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