Name: Playbook - KICK IT With Kay - INTENSE High Intensity FULL BODY
Uploaded: 2024-01-01T12:36:37.274Z
Duration: 65 min
Description: INTENSE High Intensity FULL BODY

Emma Mathews

This is not for the weak of heart! SUCH A GOOD FULL BODY KILLER! Made up of circuits that include Bodyweight & weighted exercises to maximize fat burn & muscle growth.

Complete 15 full burpees into 15 thrusters (medium heavy)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor through a push up 
- Hop forward placing your feet on the floor
- Jump up in the air and repeat 

Beginner Modification: half burpee (take out the push-up or jump and walk your feet out and back in to standing

Burpee

Go medium heavy here! Last 5 reps should be HARD to finish but possible 

- 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

Dumbbell thruster

CIRCUIT 1

Complete 
-25 seconds mountain climbers
-15 box jumps 
-5 sandbag pulls both arms & then 5 back

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

Cross body mountain climbers

- 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

5 per arm before turning around and repeating on the way back (10 alternating reps each set aka 20 reps total)

Sandbag pulls

Circuit 2

Complete 25 seconds of alternating jumping lunges into 12 ball slams into 15 med ball push-ups

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Wide push up like normal expect one hand is elevated onto a med ball! 


Alternate sides each rep 

Extra challenging so be sure to keep a super tight core! Aim for 10 alternating reps

Alternating med ball push up

*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

Circuit 3

- 15 Weighted jump squats
- Lunges (6 per leg, then turnaround)
- 15 weighted step up (use box)
*sandbag (or barbbell or dumbell) never leaves your body until 3rd exercise is complete


Modification: Bodyweight only but I challenge you to use weight if possible!

- Hold either two weights by your sides, one at chest, barbell or sandbag on shoulders 
(No weight is also an option!) 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Modification; body weight only 

Can also use barbell or sandbag here!

12 EACH WAY per set (24 total per set)

Weighted walking lunges

- Stand in front of a box hodling DB at sides or weight on shoulders 
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Motivation: no weight

Box step up

Circuit 4

Start with bringing hands up over your head once and then go down into once push-up.

Then immediately bring your hands overhead twice and then do two push-ups.

Repeat for 3,4,5…. Until you get to 10 full reps!

Prison push up

INTENSE 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 🤪

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!

INTENSE High Intensity FULL BODY

Community

More workouts from KICK IT With Kay