Name: Playbook - KICK IT With Kay - SWEAT SESH FULL BODY HIIT
Uploaded: 2024-01-01T12:36:37.146Z
Duration: 60 min
Description: SWEAT SESH FULL BODY HIIT

You know the drill. 

You’re familiar with a lot of these movements by now but you’ll keep seeing them because they’re EFFECTIVE!

Challenge yourself by going heavier or adding fee more reps than the past weeks.

Add 5 lbs to your dumbells each set!! 

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down

Dumbbell thruster 2

Complete 8 burpee broad jumps onto 15 weight jump squats into 8 more burpee broad jumps. 

Then rest. Repeat..

- 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*

*modifications: no jump or weight just squat! Or can use barbell or dumbbells as weights if you don’t have sandbag. 

- Push your hips as you come down
- Reach parallel and explode up

Sandbag Jump squats

Jumping bean superset

Complete 30 seconds plank jacks, 30 seconds over the shoulder ball toss, and 20 total alternating bench step ups

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

-using 25-35 lb med ball, squat down keeping chest up as much as possible 
-push through your heels/ keep tummy tight to hoist the mall over one of your shoulders 
-quickly go grab it and repeat throwing it over the opposite shoulder 

**DONT LEG BACK ARCH HERE! Shouldn’t feel this in your lower back at all

Over the shoulder Med ball toss

-barbell on your shoulders, chest lifted and shoulders back
MODIFICATION: no weight or dbs at your sides 
-Place foot up onto the box and push through your heel to stand up
Bring the other leg up to barely tap then 
Step down and repeat 
-alternate lets each rep

Barbell step ups

Superset 2

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

Sandbag superset of death 😈

Push the sled down the turf, do 15 Kb swings, then immediately push sled back to start. (Like a sandwich!)

Rest then repeat twice more

- Stand behind the sled and grab the poles with a low 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

MODIFICATION: do this on the treadmill without turning belt on. Just push with your feet as fast as possible for 30 seconds

Low grip Sled push

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Sled & kettlebell finale

SWEAT SESH FULL BODY HIIT

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

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

SPICY 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!

SWEAT SESH FULL BODY HIIT

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