Name: Playbook - KICK IT With Kay - W1/D2 UPPER BODY CIRCUIT TRAINING
Uploaded: 2024-01-01T12:36:36.846Z
Duration: 40 min
Description: W1/D2 UPPER BODY CIRCUIT TRAINING

Kacie

Upper body but with a twist! 
Two circuits, 3 to 4 exercises each. Targeting full upper body (back shoulders chest)

Cardio can be stairs, incline walk, outdoor walk, bike, or elliptical!


Something that makes you break a sweat but not die! You should still be able to hold a convo during it if you wanted to. No hiit!

Steady state cardio

Complete the following 3 exercises back to back with just 45 seconds rest between rounds

RPE 6 out of 10! Aka you’re not dying, just steadily flowing for a minute. Heart rate will be up but you don’t feel like you’re going to die lol 

-modification: if you don’t have this machine (most gyms won’t unless you’re at CrossFit style gym) just do dumbbell thrusters.. 15 reps or so

Skiers

-higher volume less weight, controlled reps focusing on mind to muscle 
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row

**modification use resistance bands if you don’t have trx straps 

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

Upper body giantset

-RPE level 6/10. Not doing hiit here just focusing mainly on the SHOULDER burn in the arms from pushing the handles!

Assault bike

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Modification: on your knees!

Wide push up

- Start with feet hip-width apart, toes pointing forward and knees  bent
- Grip the ropes  
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

- start with palms facing out, Press the dumbbells above you (shoulder press) 
-Keeping elbows about shoulder level, rotate the dumbbells in until parallel then back out to start 
-go back into a press & repeat

Standing db arnold press

Upper body circuit 2

W1/D2 UPPER BODY CIRCUIT TRAINING

Good! The only complaint I could have if I didn’t have some of the machines needed so I guessed at what to do

Ellie

Anna

W1/D1 baby got BACKSIDE 🍑

W1/D3 ACTIVE REST DAY 🩵

W1/D4 LEGS (quads/glutes)

W1/D5 Arms/shoulders/ back

W1/D6 REST DAY 💤

W1/D7 REST DAY

W2/D1 LEG DAY! Glutes and hamstrings

W2/D2 UPPER 💪🏼

W2/D3 ABS / CARDIO

W2/D4 LEG DAY (quads & glutes)

W2/D5 UPPER BODY: weak point training

W2/D6 REST DAY

W3/D1 JUICY GLUTES & HAMSTRINGS

W3/D2 UPPER 💪🏼

W3/D3 CARDIO & CORE SESH

W3/D4 QUADS & GL🍑TES

W3/D5 UPPER!

W3/D6 REST DAY

W3/D7 REST DAY 💤

W4/D1 HAMS & BUM 🍑

W4/D2 UPPER: shoulders back & chest

W4/D3 CARDIO & ABS

W4/D4 Queen quads & glutes

W4/D5 Weak point training

W4/D6 REST DAY 🧘‍♀️

W4/D7 REST DAY 🧘‍♀️

W5/D1 BACKSIDE! Hams and yams

W5/D2 UPPER! 💪🏼

W5/D3 ABS & STEADY STATE CARDIO

W5/D4 QUADS GLUTES & CALVES

W5/D5 WEAK POINT TRAINING!

W5/D6 REST DAY 🧘‍♀️

W5/D7 REST DAY 🧘‍♀️

W6/D1 LEG DAY!

W6/D2 UPPER BAWD 💪🏼😏

W6/D3 UPPER DAY 2

W6/D4 cardio & core ⚡️👟

W6/D5 QUADS/GLUTES

W6/D6 REST DAY 🧘‍♀️

W6/D7 REST DAY 🧘‍♀️

W7/D1 GLUTES/HAMSTRINGS 🍑

W7/D2 Push day!

W7/D3 CORE & CARDIO 👟

W7/D4 PULL DAY 💪🏼

W7/D5 QUADS & CALVES

W7/D6 REST DAY 🧘‍♀️

W7/D7 REST DAY 🧘‍♀️

W8/D1 BOOTY AND HAMS

W8/D2 UPPER!

W1/D2 UPPER BODY CIRCUIT TRAINING

Community

More workouts from KICK IT With Kay