Name: Playbook - KICK IT With Kay - OUTDOOR PUSH DAY 🌞
Uploaded: 2024-01-01T12:36:37.129Z
Duration: 60 min
Description: OUTDOOR PUSH DAY 🌞

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

Kayla

Lauren Cowley

Emma Mathews

A FUN workout today! An outdoor shoulder chest and tricep workout.

WHAT YOU NEED: 10 lb dumbbells, a mat, medium heavy resistance band

Since we aren’t using a ton of weight we are doing high volume. Do each exercise back to back! 

Rest 60 or so seconds between rounds

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

-Complete a lateral raise  except this time go AS SLOW AS POSSIBLE on the negative 

Your arms should be on fire

Eccentric lateral raise

- Start with your arms at 90 degrees (actually a little less than 90 with elbows slightly forward it actually is safer that way!) 
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement but stopping before standing! Keeping the weight in those shoulders the entire time not switching it the the feet

Inchworm

- loop a resistance band around a bar (pick level according to your strength.. make it challenging) 

-lay in front of band (closer to band easier it is, further you are down on the mag the more difficult) 

-hold both sides of the looped band with palms facing inward towards one another 

-send hands towards the ground flexing your tricep at the bottom of the movement 

-control the band as you come back up! Keeping constant tension in the triceps

Banded triceps extension

Pick weight that makes it challenging to complete the set 


Lay on your back with medium light weights  in each hand 

Keep elbows slightly in front of you (not behind ears!!)

Lower dumbells to floor with control (trying to only move your forearms) and flex tricep to pull weight back up towards ceiling

Laying skull crushers

- Arms extended above shoulders a dumbbell in hand
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your triceps
-can do these seated, lying, or standing

DB Skull Crusher standing

Outdoor upper body circuit!

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Elbows forward, and not dropping below shoulder height 

Press light dumbells up to full extension 

Slow, even pace 

These should BURN like crazy after the previous exercise

Db narrow Strict press

Elevation on stairs is optional and advanced! 

-Keeping your core tight, start in a plank position with arms under shoulders.

-Go down onto one elbow and then the other while keeping your hips and body as still as forward.

-Go back onto your palms one arm at a time to get back to the starting position.

Up and down Plank

Outdoor shoulder circuit 2

As many reps as possible in 90 seconds! 

If you need to stop, rest for just a few seconds and then get back to it! 


As many as you can in your toes! If needed can go to knees for modification and rest throughout as needed!

Push up

OUTDOOR PUSH DAY 🌞

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

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!

OUTDOOR PUSH DAY 🌞

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