Name: Playbook - KICK IT With Kay - TOTAL BODY WORKOUT
Uploaded: 2024-01-01T12:36:37.645Z
Duration: 60 min
Description: TOTAL BODY WORKOUT

Emma Mathews

Really good workout! Love burpees but it was nice to have a switch up!!😂😂

Lauren Cowley

Designed this workout a little different this week and I think I’m going to do this more often! 

What it looks like: 
-alternating between upper and lower body movements 
-starting with 4 strength movements followed by 4 HIIT/power movements

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

**TILL FAILURE EACH SET (should be no more than 10 reps.. if you can do more you need to add more weight to the bar)


- Begin by pulling medium barbell up to your shoulders like a puppet then quickly flip your wrists so that you’re holding the bar at your chest 
- Press up using your legs for power
- Reverse the movement back to start and repeat

Barbell clean and press

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated
-as you bring kettlebell back to ground alternate and start lifting other side up

Kettlebell gorilla rows

Medium to heavy weight here! Going until failure each set. (That should be about 10-15 reps) if you’re getting more than 15 easily you need to up the 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

-try to use a 20lb-40 lb medicine ball at least and make SURE the ball has sand in it so it doesn’t bounce back up and hit you!


THESE ARE ABOUT POWER! 💪🏼
- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can (you should feel your back, core, legs, and arms working)
- squat down keeping chest upright as possible to pick up ball with both hands to repeat

Ball slam

30 seconds each exercise back to back. Rest 30 seconds once you’ve done all three then repeat entire circuit twice more

Start in plank position with shoulders and wrists in line with shoulders, tummy tight, and spine in a as straight line as possible (mine is arched more than I would like!! Be better than me lol)

Lower to right elbow then left then push back up to right hand then left.

Try to keep hips from wobbling! Goal is to stay as straight as possible while doing as many reps as you can

Elbow to hands plank

Start on bum with hands lightly behind you for balance 

Legs have a slight bend (or can be straight as long as you feel it in your abs not hips) 

Make a v position by bringing your legs in towards your chest!

Co trip the release

v-crunch

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

Plank jacks

Ab circuit

*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

TOTAL BODY WORKOUT

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)

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!

TOTAL BODY WORKOUT

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