Name: Playbook - KICK IT With Kay - W1/D1 WEEK 1 DAY 1: HIIT DAY
Uploaded: 2024-01-01T12:36:36.940Z
Duration: 40 min
Description: W1/D1 WEEK 1 DAY 1: HIIT DAY

I wanted to stop after the first set of burpees😂

Emmie

Kayla

Duygu

Megan

Typically I don’t sweat during a workout. This one left me pouring! I feel amazing!

Brittney

Holy cow that was insane but I loved it!!! 🔥🔥🔥

Jenna

Never knew a butt-kicking could feel so good😅 I feel great after this first workout of the summer shred💪

Monica

rylie grace

That was BRUTAL in the best way… my quads are dead!!

Greer

Whewww kicked my butt in the best way!! Already loving the new program 🤩💪🏼

Emma Mathews

Whitney Yeauger

Holy sh*t was that hard but felt so so good by the end!

Kelly

Had to modify a lot because of my gym space but still a killer workout !!!

Ellie

Such a good workout - usually I really dislike HIIT workouts but loved this one today!

Tayla

Anna

josie

Kaitlin Rogers

Killer work out! Felt really good. Excited for the challenge

Jennifer

Getting some FULL body work in today. We will do some body weight exercises mixed with some weighted things and cardio for an all over day burn!

View the burpees as the bread and the thrusters as the jelly! 

Do 10 burpees right into 20 thrusters right into 10 more burpees. Then rest and repeat!

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

- 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!

Burpee thruster sandwich

1 rep = one rep on each leg and a squat 
(Doing 20 of these total per set)

-put medium to medium heavy barbell on your back (no weight for a modification) 
-lunge forward with your right leg and pause for two seconds
-then lunge with your left and pause for two seconds 
-then bring both legs into a squat position and pause in a deep squat for two seconds 


*slow and steady here is best! Don’t rush these the pauses are important

Barbell lunge sequence

*push down and back each once per set 

- 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

Do 16 burpee broad jumps into 20 medium bicep hammer curls

*go for speed
-16 reps 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Broad jump & bicep Superset

Using a medium med ball (I used 30lb ball for reference) 

Use your legs and squat down to lift up the ball (keeping your back straight as possible) 

 Push through your feet and glutes to hoist the ball over your shoulder! 

Go for speed here!

Over the shoulder med ball toss

Alternate between speed 8 and speed 12 every minute on the minute! Try not to use your hands!

Stair master

W1/D1 WEEK 1 DAY 1: HIIT DAY

Fire!! Loving this summer workout program! 💕🔥💪🌴

Jamie

Emily Williams

Ab circuit! (Do twice this week!)

Bodyweight only abs

Shredded core circuit

Loved adding this at the end of my back workout. It was quick but a killer burn!

Kate

Tight Abs!

WEEK 2 CORE

WEEK 3 ABSKISSS

WEEK 4 CORE CIRCUIT

Literally could barely finish. Towards the end my arms were complete jello

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

Annie

W1/D3 WEEK 1 DAY 3: Booty focused leg day

I’m so bad at putting these in when I work out lol

Rest day but trying to keep my heart beat up some. Slow slow jog and slow slow walk intervals for 35 minutes

W1/D4 WEEK 1 DAY 4: REST DAY

This one made me feel so strong !! I love back days

W1/D5 WEEK 1 DAY 5: BACK DAY

That KILLED ME! I went to pretty much failure on every set and when I tell you I can’t walk….

Desi

Had to PUSH myself through but I made it. That felt so good🔥

Abby

W1/D6 WEEK 1 DAY 6: LOWER BODY

Used this rest day to walk outside and call some friends- highly recommend!

Madie

W1/D7 WEEK 1 DAY 7: REST DAY

Whooped my tail in the best way 😮‍💨💪🏼

I think I almost died! Hard but soo good!!

W2/D1 WEEK 2 DAY 1: HIIT 😅

My shoulders have a love hate relationship with this workout 😆

This workout left me feeling super strong and refreshed!

W2/D2 WEEK 2 DAY 2: PUSH DAY!

Great workout! I’m gonna be sore in places I didn’t even know existed tomorrow! 😅🤩

Kelli Johnson

W2/D3 WEEK 2 DAY 3: LEG DAY

W2/D4 REST DAY

Feeling an extreme bicep pump after this one 💪🏻🔥

Loved all the exercises! Great workout 🏋🏽‍♀️

W2/D5 WEEK 2 DAY 5: PULL DAY

Kayla you’re killing me! I haven’t had that good of a leg workout in a long time!!! My legs are exploding !🥵

I’m gonna sleep good tonight… 👊🏼❗️💯

W2/D6 WEEK 2 DAY 6: LEGGIES!!

Idk why today was a tough one but this killed me lol. Trying to get more cardio in

W2/D7 REST DAY

Wanted to give up and pushed thru. Good workout 💪🏼

W3/D1 SWEATY FULL BODY

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

My arms my fall off… but it’s all good! Such a good workout!!

W3/D2 PUSH DAY :)

W3/D3 LEGS 🦵

W3/D4 REST DAY

Leg day has always been my fave… until I started summer shred! 🔥 challenging my upper body an feeling myself get stronger is so damn empowering! Just what I needed!! 💃🏻🌺🌴👙

Feeling hyped 👊🏼 never skip upper body dayyyy! 🤪

W3/D5 BACK & BICEPS

Those 15-15-15-30’s 🥴😮‍💨 killer!!

W3/D6 LOWER BOD

W3/D7 REST DAY

W4/D1 MONDAY HIIT

holy those prison push-ups were killer !!

Whew!! My arms are exhausted! I love it 🥰

W4/D2 PUSH DAY!

I’m gonna be feeling this one tomorrow !!

Hannah

W4/D3 LOWER 🍑

W4/D4 REST DAY

Such a good one today!! Got my biceps poppin off 💪

W4/D5 BACK DAY BABY

It hurts so good!!!! Endorphins on overload!!!! 🤍🤍💦💦🔥🔥🔥

W4/D6 QUAD Focused Leg Day

W4/D7 REST DAY

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

HIIT days are always the worst in the best ways!! Great workout 💪🏼

W5/D1 HIGH INTENSITY INTERVAL TRAINING

W5/D2 Chest shoulders triceps!

Ohhh emmm geee 😮‍💨
So tough, but so good 🏋🏿‍♀️

Kicked my tail & loved every second of it!!

W5/D3 LEG DAY!

W5/D4 REST DAY

W5/D5 BACK & BICEPS 💪🏼

Great workout after being sick for a week!!

W5/D6 LEG DAY BEST DAY

W5/D7 REST DAY

Whew!! A rough one but i loved it!!! 🥰

The burpee supersets always get me🥵 great workout!!

W6/D1 FULL BODY SWEAT: HIGH INTENSITY

W6/D2 PUSH DAY

That last one 😅 my legs are jello 🙌🏼

The leg extension burnout at the end😅😅👌🏽

W6/D3 Leggggs!

W6/D4 REST DAY

Arms are feeling good after this one!! 🤩

W1/D1 WEEK 1 DAY 1: HIIT DAY

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