Name: Playbook - KICK IT With Kay - W1/D1 FULL BODY WORKOUT! SWEAT SESH
Uploaded: 2024-01-01T12:36:36.774Z
Duration: 45 min
Description: W1/D1 FULL BODY WORKOUT! SWEAT SESH

Burpees and oblique crunches got the best of me. Killer workout

Emily Williams

Kelli

Nicole

pouring sweat 🥵💪🏼 Thanks for a good workout Kay🥳

Katie 

Kaitlin Rogers

Emma Mathews

Not me running to the high speed fan & gallon of water… successful day #1 of the July challenge 😅💦

Gabby

High intensity today! Using weights and Bodyweight as well as a mix of cardio and strength training for the ultimate workout

Alternate between speed 8 and speed 16 every minute on the minute! Try not to use your hands!

Stair master

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

Complete 30 seconds burpees into 30 seconds mountain climbers into 30 seconds plank oblique hip lifts (15 sec each side)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor(keep elbows in by your sides)
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

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

Cross body mountain climbers

-15 seconds each side! 


- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

Circuit 1

Push heavy sled down and back then go right into 20 sumo goblet squats

Heavy weight! Really take long strides. Each set go down turf and back! (About 20 seconds each way)


Modification: if you don’t have sled do rower machine. If you don’t have that push the treadmill belt with feet power only for 30 seconds as fast as possible 


- 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

-Knees out wide, toes turned out, chest up 
-Medium heavy db at chest height 
-Don’t lock out your knees at top keep squeezing those hammies and glutes

Sumo goblet squats

Circuit 2

Complete 30 seconds of as many clean and presses as possible right into 30 seconds of bent over rows

-use a barbell (can be one you add weight too or a pre-weighted one) 
- not too heavy just pick a medium weight! Aim for 10-12 reps or so (it’s ok if you fall short) 

-starting with palms facing body and leading up towards sky with elbows (like you’re a puppet!) pull bar up keeping elbows flared out 
-bar stays super super close to your body 
-once you hit chest level flip your wrists as fast as possible to get barbbell resting on top of your palms
-press up into an overhead press then reverse the movement carefully back to start

Clean & press

Hinge from hips 

Chest a little less than parallel to the ground 

Hold bar with shoulder width underhand grip 

Row back towards belly button squeezing your back each rep

Underhand bent over row

Final superset

Down the turf and back (about 8 reps each way so 16 reps total per set)



- 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

W1/D1 FULL BODY WORKOUT! SWEAT SESH

Didn’t think I would make it to the last rep… but that’s the goal! 💪🏼🎉

Saryn

Amazing 💪🏻! Love the reps and my arms will be noodles tomorrow 😂

W1/D2 Shoulders chest and arms!

Tiffany

W1/D3 LEGS

Hurt my back helping in the yard this weekend so took it easy. 1 mile jog, leg curl, leg extensions & leg press. 35 minutes total

W1/D4 ACTIVE RECOVERY

🦋 wings are burning! About to fly away with this workout 👏🏻

W1/D5 BACK DIZZLE

When you start your day with this workout, you know it’ll be a good day 🎉

Leg MURDER is right. My legs are shaking so good 😵‍💫

W1/D6 LEG DAY MURDER

W1/D7 FULL REST DAY

Whewww i think this is the hardest workout i have ever done 😮‍💨

Anastasia

W2/D1 HIIT 😅

Shoulders are feeling extra good today 💯💪🏼

My shoulders hate me now…. But they’ll thank me for it later!

Anna

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

Those 45 leg press took the cake today 🥵

😮‍💨 my muscles were crying. Good workout for today!

Brittney

W2/D3 legggiessss 🦵🏼💕

Did 40 min with half on incline 12 and half incline .5

W2/D4 ACTICE RECOVERY

By the time I got to the bicep superset, my muscles wanted to give out, but I did NOT quit 💪🏿👏🏿

W1/D1 FULL BODY WORKOUT! SWEAT SESH

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