Name: Playbook - KICK IT With Kay - SWEATY FULL BODY
Uploaded: 2024-01-01T12:36:37.138Z
Duration: 61 min
Description: SWEATY FULL BODY

Quick and very effective! Enjoyed this one 🥰

Emma Mathews

Complete back to back: 
-30 seconds mountain climbers 
-20 jump squats 
-15 medium heavy thrusters 

Rest 45-60 seconds and repeat!

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

Cross body mountain climbers

*keep chest up and go for speed here!! 

-land with bent soft knees 
- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Medium weight here! I used 20 lb dbs for reference. Weight you can modify if needed and use light or no weight 



- 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 until hips and legs extend

Dumbbell thruster 2

Circuit 1

Complete 10 burpees, sled push down and back, and 10 more burpees. 

Then REST

Modification: half burpees aka don’t have to bring your chest all the way down to the ground or jump 

- 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 repeat

Burpee

Down and back the turf each set (about 30 sec total ish)

MODIFICATION: treadmill sled pushes  (don’t turn treadmill on just push the belt with your feet leaning forward as fast as possible for 30 sec)

- 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

- 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 repeat

Circuit 2

Complete 35 heavy hip abductions into 15 split squats each leg!

- Sit tall (can lean slightly forward if needed)
- Push your legs open and close with control

hip abduction

*15 reps Per leg EACH SET! 
*MODIFICATION: bodyweight only 

-Using a single kettlebell in the goblet position perform Bulgarian split squats 
-don’t lock out your knees at the top
-go for depth
-don’t rush these! Slower and controlled is harder and better

KB goblet bulgarian split squats

Circuit 3

Complete 15 heavy cable crunches, 30 seconds plank jacks, and 15 decline leg lifts. 

Rest and repeat twice more

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hands under shoulders in plank position 
- Keeping your core tight don’t let booty pike up or sink down 
- Jack your feet out and in for time or reps

Plank jacks

Modification: do these flat on floor for beginner level 

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Decline leg lifts

Core finale

SWEATY FULL BODY

Sweaty full body 💦

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 🤌🏼😅

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

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!

SWEATY FULL BODY

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