Name: Playbook - KICK IT With Kay - No Equipment Quick Sweat Sesh!
Uploaded: 2024-01-01T12:36:37.075Z
Duration: 35 min
Description: No Equipment Quick Sweat Sesh!

Such a good quick full body sweat sesh! Designed to keep that heart rate up.


Method:
7 exercises. 5 rounds total. 

40 seconds on, as many reps as possible.
Minimal rest between exercises (maybe 20 sec max) 

After 30 seconds of each exercise is completed (one round) Rest for 1 to  1 1/2 min then Repeat entire circuit!

- Place your hands on the floor in front of you 
- Hop back and bring your body to a plank position 
- Hop forward 
- Jump up bringing your knees toward your chest

Modifications: normal burpees or 1/2 burpees. Or even take out the jump all together and walk feet out and back in then come to standing

1/2 burpee w/ tuck jump

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

Cross body mountain climbers

-complete two alternating jumping lunges (weight in that front foot, knee in line with ankle) right into a squat.

Jumping lunge to squat sequence

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Keeping core braced, use obliques to twist your body to one side (keeping chest forward) then come back to center and land in a squat. Repeat on other side alternating the side of the “snowboard” each rep

Snowboard to squat

*do as many on toes as possible then once you fail go to your knees

- Begin in a push up position with hands wide or elbows in close to sides if you prefer tricep push-ups 
- Lower body down to the ground
- Push through your arms to rise back up

push up

- Begin in a kneeling position
- Walk your feet up into a squat position
- Walk your feet back down to kneeling
- Switching your lead leg each rep (up, up, down, down)

Go for speed here AND control! Try not to wobble

Knees to squat

35 ish min sweat sesh circuit

No Equipment Quick Sweat Sesh!

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

Emily Williams

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

Emma Mathews

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

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

NO EQUIPMENT SWEATY HIIT 🥵

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

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 Quick Sweat Sesh!

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