Name: Playbook - KICK IT With Kay - THIS FULL BODY WILL HAVE YOU POURING 🥵🫢
Uploaded: 2024-01-01T12:36:37.593Z
Duration: 60 min
Description: THIS FULL BODY WILL HAVE YOU POURING 🥵🫢

Four 10 minute AMRAP circuits (doing as many rounds as possible within 10 minutes before switching to the next circuit!)

A 1 hour full body demolisher!!!

Do the following TWO times through back to back: 

-200m jog/run right into 
-10 curtsy lunges (5 per leg)
-10 hollow arch

Can do it on treadmill or outside of the gym like me!

Jog/run: 200 meter

*10 alternating reps (total of 10 on each side)

*just warming up so Bodyweight only 
- Step back and across in to a curtsy lunge
- Step back to the starting position
-repeat on other side

curtsy lunge

These are very weird and I suck at them hehe but that’s why do them! To get better 

NOT a hanging leg raise. You slightly arch back and bring legs behind you then use your LATS to curve your body forward! 

Hard to explain but look at the video and see how more work is in my lats and deep core not lower abs so much like leg raises

Hollow arch

Warmup circuit

Set a timer for TEN MINUTES. 

Do the following back to back as many times as possible within that ten minutes!

-30 burpee box jumps (can break up into 15 then quick break then 15 or by 10s)
-400 meter run

- 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
- As you rise to standing 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

Burpee box jump

Can do it on treadmill or outside of the gym like me! Use this to catch your breath a little before going into burpees again if you need

Run: 400 meter

CIRCUIT 1: BURPEE BOX JUMPS

Do as many rounds of the following back to back in 10 minutes! Take little tests as needed but try to keep going! 

-15 calories on bike 
-heavy sled push down and back turf

-get to 15 calories as fast as you can! Your legs will be toast haha
- Increase speed as comfortable

Assault bike

*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: SLED & BIKE

Do as many rounds of the following back to back in 10 minutes!

-50 wall balls (can split up into 10 reps then rest) just keep going until you finish all 50 before running 
-400 meter run

- 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

-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

CIRCUIT 3: WALL BALLS & SANDBAG DRAGS

Do as many rounds of the following back to back in 10 min taking little rest as possible

-15 cal on ski or row machine 
-10 goes to bar

*get to 15 cals as quick as possible (you should be absolutely GASSED)


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

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging toes to bar

CIRCUIT 4: SKI/TOES TO BAR

THIS FULL BODY WILL HAVE YOU POURING 🥵🫢

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!

THIS FULL BODY WILL HAVE YOU POURING 🥵🫢

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