Name: Playbook - KICK IT With Kay - SWEATY FUNCTIONAL WORKOUT! 🔥
Uploaded: 2024-01-01T12:36:37.756Z
Duration: 50 min
Description: SWEATY FUNCTIONAL WORKOUT! 🔥

An upper body focused functional workout! Be ready to sweat! 

Do each circuit 3 times through (4 times through for more advanced!)

Do the following back to back! Rest 45-60 seconds between sets. 

-20 db thrusters 
-20 push-ups 
-20 sit ups

First two sets do 10-15 lb dumbells then second two sets increase the weight of you can! I did 25lb a so I could still keep my reps up 


- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

As many as you can in your toes! If needed can go to knees for modification. I went to knees about halfway through

Push up (wide or narrow I don’t care lol)

Modification: Bodyweight only or take out the press! 


- Lay on the floor with knees bent and feet planted firmly on the floor  
-lift your body off the floor and think about tilting your pelvis towards your ribcage to engage your core 
- more slow and controlled reps here as opposed to using momentum! slowly roll back down to a lying position

sit ups with overhead press

CIRCUIT 1

Do the following back to back! 

-rower (100 meters)
-12 clean and press 
-12 barbell row

- Begin by pulling the barbell up to your shoulder
-quickly flip your elbows and hands so that your wrists are now facing forward and the bar is slightly above chest level
- Press up using your legs, core, and arms for power
- Bring barbell to the ground and repeat

Barbell Clean & Press

-before loading weight put bar about waist height on smith rack 
- Bend over at about 45 degrees hinging from hips 
- Row to your belly button keeping your elbows tight 
-keep back straight (head in line with spine)  -avoid swinging or bouncing

Bent over barbell row

**can use ab wheel or a barbell 

**GO DEEPER THAN ME IF YOU CAN! I was gassed and literally couldn’t go lower without face planting lol 


- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab rollout

*down AND back turf each set

-pick a challenging weight. This will change depending on your strength as well as how much your gyms sled weighs! 

For modification do these on the treadmill- super steep incline and don’t power on. Just push the belt with your leg power for 30 seconds straight 

FORM
- 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

Heavy Sled push

CIRCUIT 2

EMOM: every minute on the minute 

HOW TO: Complete the first exercise (as many reps as possible) for 1 minute. 
Then you have 10 seconds or so to start the next exercise. Keep going until you do all exercises back to back for 1 min each. There is a 1 minute REST after each round! 3 full rounds total.

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

**modification: keep dumbells by your sides 

-holding two DBS OVERHEAD keep core tight and braced, standing up tall 

-pace back and force in your gym while holding the kbs

DB Farmers march

Glute focused here! Not too worried about the height of the kettlebell just focus on thrusting the Kb forwards and squeezing your butt on the top of the rep 


*also don’t be grabbing no weenie weight! Use at least a 30 lb Kb!


FORM
- 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

-modification: if you don’t have this machine (most gyms won’t unless you’re at CrossFit style gym) just do burpees. as many reps as possible for 40 seconds

Skiers

CIRCUIT 3

SWEATY FUNCTIONAL WORKOUT! 🔥

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

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 FUNCTIONAL WORKOUT! 🔥

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