Name: Playbook - KICK IT With Kay - SPICY HIGH INTENSITY
Uploaded: 2024-01-01T12:36:37.535Z
Duration: 60 min
Description: SPICY HIGH INTENSITY

A full body DEMOLISHER! Get your heart rate up with this high intensity circuit workout

- Start holding barbell 
- Clean the dumbbells up to shoulder height by keeping close to the body and flipping wrists as quick as possible and flipping elbows towards ground 
- Finish the clean by catching the bar under the neck and reversing the movement 


*quick but CONTROLLED still

Barbell hang cleans

Using two medium heavy dumbells complete the following back to back 

-curl & forward lunge 
-bent over row 
-farmers march

Curl the KBs like a bicep curl as you lunge forward with one leg. 

Step back to starting and repeat same thing except with other leg lunging forward. Alternate legs each rep

KB curl and forward lunge

-hinge from hips 
-start with two medium heavy KBs on the ground, holding the handles 
-lift weights up and back by squeezing shoulder blades and engaging back 
-lower to dead stop on the ground and repeat

KB BENT OVER ROW

-holding two KBs by your sides or above head for advanced option keep core tight and braced, standing up tall 

-march lifting knee as high as possible towards chest then lower with control 

-alternate legs each rep

Kb Farmers march

10 reps one side then 10 on the other each set 


Using medium Kb 

Start with one hand on hip and working side hand on Kb on floor between legs in squat position 

Keep core braced and snatch the KB from the ground to the ceiling and reverse the movement down 

At the top do a slight twist in the torso towards the working side

Single arm snatch

Kettlebell Circuit

Drag the sandbag as fast as possible for 10 alternating reps then immediately reverse it to pull it back to start

-get in a bear crawl position with knees slightly bent and tummy tight 
-crawl forward and drag the sandbag with you! Alternating arms

Sandbag bear crawls

-get in bear crawl position 
-crawl backwards and pull the sand bag back using arm and back alternating arms each rep

Sandbag drags

Weight is optional! Can also use dumbbells at sides if you prefer or Bodyweight only. But I encourage sandbag!

Sandbag squat jump

Sandbag GIANTSET of death 😈

Complete the following back to back each set 

-med ball Mtn climbers 
-burpee broad jumps 
-med ball slams

*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

*can modify and just do these on the ground 

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

Med ball mountain climbers

full burpees as fast as possible! Modification: take out the push-up to do a half burpee or even just walk your feet in and out 


- 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 bring your hands over your head

Burpee

Med ball & burpee circuit

Go for speed as quick as possible to other side of the turf/gym (about 15 seconds full force)



- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Attach battle ropes to a sled 

Sink low into a squat position and using your legs, back, and arms pull the rope to drag the sled towards you as fast as possible ( should be difficult towards the end! You should want to quit)

If you don’t have battle ropes just pull the sled backwards down the turf by the handles

Rope sled pull

SLED BURNOUT

SPICY HIGH INTENSITY

Sweaty full body 💦

Emma Mathews

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 🤪

INTENSE High Intensity 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

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!

SPICY HIGH INTENSITY

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