Name: Playbook - KICK IT With Kay - High Intensity Full Body
Uploaded: 2024-01-01T12:36:37.324Z
Duration: 60 min
Description: High Intensity Full Body

Struggled on this one but i got it done 💪🏼

Emma Mathews

Full body high intensity workout! But don’t be fooled- this workout contains weights and Bodyweight exercises to build lean muscle and burn fat!

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
*Advanced: first set is 15lb dumbells then 20-25 lbs the following sets.
*Beginner: start with 10 lb dumbells! 

- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up and bring weights overhead again

Dumbbell burpees

Complete 30 seconds of Mtn climbers right into burpee broad jumps

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

Keep core super tight and drive those knees way up! Keep spine in a neutral position

Cross body mountain climbers

Down the turf and back (about 8 reps each way so 16 reps total per set)



- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee

Superset 1

Complete 15 box jumps right into 15 over the shoulder med ball tosses

Modification for beginners: don’t alternate sides just complete normal box jumps facing same direction entire time 

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps (up & over)

Use 25lb med ball 

Squat down and pick the ball up. Use legs to hoist your hips forward and engage core while throwing ball over your shoulder (keep back strong don’t let it arch over!)

As fast as possible while maintaining form!

Over the shoulder Med ball toss

Superset 2

Complete a heavy sled push down and back the turf, into 8 sandbag pulls

*modification: if no sled get on treadmill on steep incline and power off. Push belt using just leg power as fast as possible for 30 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

Army crawl and pull the sandbag forward as far as possible! 

If no sandbag use heavy DB or kettlebell 

8 alternating reps total

Sandbag drags

Superset 3

High Intensity Full Body

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

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

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!

High Intensity Full Body

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