Name: Playbook - KICK IT With Kay - W1/D2 WEEK 1 DAY 2: UPPER
Uploaded: 2024-01-01T12:36:37.029Z
Duration: 60 min
Description: W1/D2 WEEK 1 DAY 2: UPPER

Jamie

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

Emily Williams

Nicole Schumacher

Katterli

Triceps and shoulders are on fire 🔥🔥🔥

Jenna

I had no idea how weak my upper body is… 😅 some of these exercises were new for me and I will definitely be using them in the future! Loved it! 🤩

Kelli Johnson

Amanda

Emma Mathews

I LOVE all the videos! The workouts have been great so far!

Whitney Yeauger

I loved this! I’m so going to feel it tomorrow haha

Abby

Hitting shoulders, chest, and triceps today!

Complete 15 machine presses into 10-12 low to high flies

Find the flat bench chest press machine at your gym!

-adjust the seat where handles are just about nipple height 

-keep your back flat on the pad and elbows out away from your body, shoulders away from ears 

-push out just as if you were doing a push-up, squeezing your boobies at the top of the movement

Machine chest press

-stand between two cables, both sides in the lowest notch with a handle attachment
-stand slightly in front of the cables  
- Bring your hands up and together engaging your chest
- Pause and let your arms return back to the starting position

Reverse incline cable low to high chest fly

Chest superset

-incline bench on a slight incline (if you feel it in your shoulder at all you need to lower the incline a little more!)
- Grasp the DBs and maintain a neutral wrist position with your wrists in line with your forearms
- Push the DBs outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

Complete 10 heavy partial reps (just low to mid range, stop where you feel tension on the shoulders) then immediately drop the weight by 5-10 lbs and give me 10 more FULL RANGE reps

Lateral Raise Sequence

- Hold the bar with your palms facing down, cable between your legs 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

cable front raise

*first three sets increase weight each set by 5-10 lbs if possible (it’s okay if reps go down to 10 or so) last set do 6-8 reps heavy as you can dropset into half that weight for 8 more reps 

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Complete 10-12 leaning lateral raises (each arm) right into 10-12 bent over rear delt flies!

*20 reps each set (10 per arm)

- Lay sideways on an incline bench with a dumbbell in your upper hand
- Raise the dumbbell laterally 
- Lower to starting position

Dumbbell lying incline lateral raise (side facing)

- hinge from hips (resting head on a bench is optional- just helps me feel more stable)
- Keep a slight bend in the elbows
- Raise the dumbbells (palms facing your tummy) up until your arms are in line with your shoulders engaging your rear delts (PINKYS UP!) 
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

Shoulder superset

Complete 15 tricep dips, 15 tricep cable extensions, and 15 overhead tricep extensions. 

Rest & repeat!

- chest against pad
-shoulders away from your ears 
- Push handles down

Machine tricep dip

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight flexing your triceps 
- Bend the elbows to return to the starting position

Rope  tricep pushdown

- Keep your core tight
- Spread the rope apart at the top of the movement and flex your triceps

Overhead rope tricep extensions

Tricep finisher

W1/D2 WEEK 1 DAY 2: UPPER

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

rylie grace

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

I wanted to stop after the first set of burpees😂

Emmie

Kayla

Duygu

W1/D1 WEEK 1 DAY 1: HIIT DAY

Megan

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

Anna

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🔥

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!

Monica

W2/D2 WEEK 2 DAY 2: PUSH DAY!

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

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 !🥵

Brittney

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/D2 WEEK 1 DAY 2: UPPER

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