Name: Playbook - KICK IT With Kay - THIS FULL BODY WILL HAVE YOU DRENCHED
Uploaded: 2024-01-01T12:36:37.618Z
Duration: 60 min
Description: THIS FULL BODY WILL HAVE YOU DRENCHED

Emma Mathews

Training like an athlete today! 

HIIT! Cardio, strength, and functional training for the ultimate 1 hour workout. 


Not easy, but not supposed to be. 💪🏼

Complete the following back to back! 

-thrusters (increasing in weight) 
-12 push-ups 
-mountain climbers (30 seconds) 


Rest and repeat!

- 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

Push up

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

Keep core super tight and drive those knees way up! Keep spine in a neutral position

Cross body mountain climbers

Circuit 1

Each set do: 
-15 box jumps 
-15 wall balls 
-15 weighted jump squats 


Rest then repeat

*optional: holding a med ball for extra weight 

- Jump laterally onto the box and down to the floor 

-you can come down one foot at a time (as I did) or jump down with both feet at once. Just be sure to come down with control and a slight bend in the knees.

- Repeating sequence 15 times

Box Jump

-pick a weighted med ball! Like 20-30lb 
- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Hold two weights by your sides or up at shoulders (optional: no weight or no hop)
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Circuit 2: med ball

Complete the following back to back:

-burpee broad jumps (16 reps) 
-army crawl plate pulls

- 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

Start in plank position with plate under toes (modification: easier choose lighter plate, harder choose a heavier) 

Pull toes in towards hands by engaging core, then crawl hands forward 

No specific perfect form just drag that dance plate with your feet from one side of the turf to the other

Arm crawl plate pulls

Circuit 3

Push the sled down the turf of your gym and pull it back using Trx or resistance band 


(Modification: if no sled just use treadmill with no power. Use your legs to push belt as fast as you can for 30 seconds)

*down turf one way 

-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

Sink low into a squat position and using your legs, back, and arms hold the ropes/trx bands to drag the sled backwards keeping chest lifted ( should be difficult towards the end! Feel it in your hamstrings like crazy.You should want to quit)

Rope sled pull

Sled circuit

Complete 30 seconds of each exercise back to back! 

Rest 30 seconds then repeat entire circuit 2-3 more times

-lay on flat back on floor holding light plate or dumbell overhead (optional: Bodyweight only) 
-lower your legs towards the ground and extend plate overhead behind your ears
-use your core to bring legs and arms back up to starting, slightly slighting your hips and reaching upper body towards toes

toe touch w overhead extension

Keeping shoulder places off the ground as much as possible, reach plate towards your feet 

-slight bend in your knees is totally fine 

-try to use your core more than momentum! Slow and controlled here

Weighted toe touch

-bring knees in towards your chest engaging your lower core then extend them back out to a v up

V tucks to v ups

Spicy Ab circuit

THIS FULL BODY WILL HAVE YOU DRENCHED

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 🤌🏼😅

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!

THIS FULL BODY WILL HAVE YOU DRENCHED

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