Name: Playbook - KICK IT With Kay - NO EQUIPMENT SWEATY HIIT 🥵
Uploaded: 2024-01-01T12:36:36.838Z
Duration: 40 min
Description: NO EQUIPMENT SWEATY HIIT 🥵

Anna

This was perfect for being out of town! I could knock it out in the hotel room & I was able to get a great sweat in! I love this app 💗

Madison

Emma Mathews

Emily Williams

Major sweat sesh. No equipment! 

30 seconds on, 30 seconds off. 5 rounds total. 

It’s a short workout so I want you to give it your absolute ALL during those 30 seconds of work. Earn that rest!

LETS GOOOOO!

30 seconds of work followed by 30 seconds of rest. Then go into the next exercise! 

No break between sets- repeat 5 times through back to back!

- Push your hips as you come down
-two the floor with your hand (keeping your chest as upright as you can)
- Reach parallel and explode up

Jump squats with touchdown

1)start in plank position 
2) alternate reaching your arms out in front of you
3) keep core tight and try to wiggle your hips as little as possible when performing this!

Plank with reach

-start by sending your hips down and back into a deep squat then use then explode up and forward, using your momentum to help you jump far! 
-land with bent knees in a squat position in the other side and do a 180 to turn the other direction and repeat

Long jumps

-think of it as “up, up, down” To help you get the hang of it
-keep your chest up as much as possible

Skater sequence

**ALTERNATE LEGS HALFWAY THROUGH

-start in a reverse lunge position 
- Jump up pushing out of your front leg and bring that opposite knee towards your chest 
- Land softly
-repeat desired number of reps then repeat on other side

Explosive reverse lunge

- Keep your core engaged and your back in a neutral position 
- slight bend in elbows and knees 
-use your core to jump your feet in and out 
-keep the rest of your body as still as possible

Lateral bear crawls

1) Start by standing with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. 

2) With core tight, lower into a quarter-squat or full-squat position

3) Explosively push your feet into the ground to begin the jump. As you jump into the air, reach your arms and legs out to the side, forming the letter X in the air. 

4) land *lightly* back in the quarter squat position that you started in

Star jumps

- start in plank position (Keep hands underneath your shoulder, slight bend in elbows)
- rotate and shift your weight to on hand while extending the other arm up straight towards the ceiling 
-Press your hips toward the ceiling to make a straight line from head to toe(don’t let them sag)
- Bring your top arm down to starting plank position slightly rotating your hips
-repeat on other side

Alternating Side Plank

FULL BODY SWEAT (no equipment hiit cardio)

NO EQUIPMENT SWEATY HIIT 🥵

Loved that it challenged me in areas! It allowed me to see where growth can be made and where I’ve been making progress.

Taylor

Sophie Schwartz

DB only Full Body EMOM

Shaylea

Monica

Kacie

Full Body Burn (DB only!)

Kelli

Wow. My legs are literally going to be dead later

At home legs & abs!

Shoulders are my new fav! The burn was too good! ❤️

I wasn’t expecting to sweat this much doing upper body !

Steffany Hernandez

Dumbbell Only Shoulders

Such a perfect at home workout, especially sense I have been so off of my workouts! A saving grace fr!

Anslee

30 min Full Body BURN

That shoulder circuit almost killed me, but in a good way! Loved it!

DB ONLY FULL BAWDY 🥵

Jamie

So awesome! Tough, but feels so good to accomplish!

FULL BODY TONE: DB ONLY

KETTLEBELL ONLY EMOM

Wow! This workout was SO GOOD!! Thank you Kayla, your workouts are 🔥

Lyndsey

Alexis

DB only Leg Day!

Quads on fire! Love it, can’t wait for tomorrow’s workout!

Malin

Tayla

SPICY DB ONLY LEGS

FULL BODY (Dumbbell only)

AT HOME HIIT 💦

It was just a great workout , I was having issues with my lower back but I’m sure it’s because of my form but I did my best to push thru and correct myself when I felt like it was hurting . I was at core24 and it was so packed I left & came to my apt gym and I’m glad i did cause I was in my own world & killed my workout!

DB ONLY BACK & BIS

DB ONLY LEGS (+ a bit of arms)

Tyler

DB ONLY LEGS! (Lots of booty!)

Lauren Cowley

DB ONLY AT HOME UPPER BODY

KB ONLY FULL BOD

CARDIO & CORE: BODYWEIGHT ONLY

First one back in months. It wasn’t pretty but it was done🙏🏼

Emmie

DB ONLY FULL BOD CIRCUIT

No Equipment Quick Sweat Sesh!

Holly

BODYWEIGHT CORE

DB ONLY LEGS

Amazing arm workout! I’ll do it more often

DB ONLY ARMS! 💪🏼

So happy I found your app! I’m doing a lot of traveling so it’s nice to have a trainer in my pocket! lol

NO EQUIPMENT SWEATY HIIT 🥵

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