Name: Playbook - KICK IT With Kay - W2/D1 HIIT 😅
Uploaded: 2024-01-01T12:36:36.952Z
Duration: 60 min
Description: W2/D1 HIIT 😅

Nicole

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

Emma Mathews

Anastasia

So challenging. Maybe one of the hardest HIITs I’ve done in the last year or two.

Full body workout today! Incorporating Bodyweight, weigthed exercises, and cardio for an ultimate fat burner

Warm up for 10 min! Stairs or incline treadmills is fine here

Stair Climber

Complete 15 burpees right into 15 medium weight thrusters

- 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

full burpees as fast as possible! Modification: take out the push-up to do a half burpee or even just walk your feet in and out 


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

Burpee

Circuit 1: burpees & thrusters

Complete the following back to back: 

-25 seconds of mountain climbers 
-20 box jumps 
-10 bag drags down and back 



Rest then repeat entire circuit twice more

Sorry didn’t know the video cut off my head hahaha 


-start in plank position with tummy tight abd hands under shoulders, fingers pointing forward 
- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box with bent knees (landing in a squat position) 
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

10 alternating pulls down and 10 back 


In a bear crawl position crawl forward and pull the bag with you as you go!! Alternating arms. 


These don’t have to be pretty! Think military. Just get the dang bag to the other side!

Sandbag drags

Circuit 2

Complete each back to back: 
-25 seconds of jumping lunges 
-12 med ball push-ups 
-15 wall balls 


That is one set! Rest and repeat twice more

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

these are HARD! If you need a modification either 1) go to your knees or 2) do normal push-ups without the med ball 

-you are just doing a normal push up except elevating one hand on a heavy med ball 
-12 alternating reps each set

Med ball push up

*mine are sloppy bc I was GASSED at this point! It’s ok if they’re ugly- means you’re working hard! 



-pick a heavier weight than you want! Like 25/30 lb ball at least 
- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Circuit 3

Complete each back to back! Don’t take weight off back until entire circuit is done. 

-15 weighted jump squats 
-lunges (24 total)
-15 step ups (left and right is one rep)

- Hold a sandbag or barbell on your back ( or two weights by your sides )
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

- Start with a barbell or sandbag on your upper back (or dbs at your sides)
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

24 alternating reps total each set

Barbell or sandbag walking lunges

Left and right is ONE rep! 12 reps total each set (aka 24 alternating reps)

- Stand in front of a box
-step up with right leg, keeping chest as upright as possible pressing through that flat foot 
- Step up to full extension bringing your leg leg up to the bench to lightly tap 
- Lower to ground and repeat with other leg

Box step up

Circuit 4

W2/D1 HIIT 😅

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

Emily Williams

Kelli

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 😂

Kaitlin Rogers

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

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 💪🏿👏🏿

W2/D1 HIIT 😅

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