Name: Playbook - KICK IT With Kay - My bday HIIT! 🥳
Uploaded: 2024-01-01T12:36:37.232Z
Duration: 60 min
Description: My bday HIIT! 🥳

Emma Mathews

Kayla woke up on her birthday and chose violence 🥵🥲😅

Jenna

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

Whitney Yeauger

What better way to celebrate my bday with me than going through my brutal bday full body sweat sesh?! 😉🎉 I’m turning 27 so you’ll see that number a lot throughout this!

Complete 10 min on the stairs (starting at pace 8 and increasing when you feel like you can) then once completed do 27 burpees (just once)

Level 8 ish for 10 min! Not trying to fatigue here just getting your blood pumping

Stair master warm up

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

Burpee

Stairs & burpee set

Each set complete 

-27 thrusters right into 
-27 seconds of jumping lunges 


Rest and repeat twice more for total of 3 times

- 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 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

Circuit 1

Each set do 
-27 seconds of Mtn climbers 
-10 frog jump burpees 
-20 reps wall ball 


Rest 75 seconds then repeat twice more!

I cut off my head during this shot but you get the point 😂 

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

Cross body mountain climbers

*go for speed
-16 reps 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

**sorry for the butt shot lol

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Circuit 2

⭐️medium weight here bc we are doing high rep-last few reps should be super challenging but still possible 


Start with barbell down in front of you holding shoulder width palms facing you.

Quickly flip wrists and tuck elbows bringing bar to chest 

Press up overhead and reverse the movement back to the start position

Barbell Clean & Press

This is a GIANTSET! Non stop no rest (Or at least as little as possible until all reps are done) 

⭐️One rep = jumping jack into a jump squat but each time you are adding a REP TO THE SET

⭐️We are starting at 1 reps then adding a rep EVERY TIME until we get to 27 jumping jacks and squats in a row 😳

BE PATIENT THIS WILL TAKE A WHILE!

PRISON SQUAT FINISHER!! 🫢

My bday HIIT! 🥳

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

rylie grace

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Monica

Quads butt hammies, oh my 💥

Anastasia

BACK ATTACK (w biceps!)

Dying after that full body ending 🥵🔥

Had to use the foam roller after this one lol legs are sore already!

LEG DEMOLISHER w full body burnout 😅💦

Week1 Activity: Serve someone in SILENCE

super challenging BUT those broad jump burpees made me so proud of myself !

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

HIIT SESH!

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

My bday HIIT! 🥳

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