Name: Playbook - KICK IT With Kay - W2/D1 WEEK 2 DAY 1: HIIT 😅
Uploaded: 2024-01-01T12:36:37.157Z
Duration: 45 min
Description: W2/D1 WEEK 2 DAY 1: HIIT 😅

Jenna

Whooped my tail in the best way 😮‍💨💪🏼

Emma Mathews

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

Whitney Yeauger

That made me feel SO good after! Loved that workout 🤩

Kelly

Whew this is definitely not for beginners 🥵 lol.. I survived though, which means anyone can!

Brittney

I haven’t sprinted in so long and it felt SO good!! A horrible so good lol

Anna

Best way to start the week! Great workout

Alex

LETS GET TO WORK! 

This is a high intensity full body workout. It I corporates a mix of body weight and weighted exercises to maximize lean muscle growth and fat burn!

-first set can be light medium weight but the next three sets should be a medium heavy weight. Last 5 reps of each set should be challenging to complete! If not you need to go heavier! 

Form:
- 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

Down the turf and back (16 reps ish  total) 

- Perform a broad jump by using your arms for momentum and jumping as far forward as possible
- Land softly with bent knees in squat position
- Place your hands on the floor to perform a burpee
- Repeat

Burpee Broad jumps

*down AND back turf each set

-pick a challenging weight. This will change depending on your strength as well as how much your gyms sled weighs! 

For modification do these on the treadmill- super steep incline and don’t power on. Just push the belt with your leg power for 30 seconds straight 

FORM
- 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

Heavy Sled push

Complete 24 step ups right into into 20 med ball toe touch extensions! 

Rest and repeat

24 reps total (each side counts as 1 rep)

FORM (go for speed but still control the step down) 

-Holding sandbag on your shoulders (modification: barbell, dbs at your sides, or no weight) 
-keep chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
-Bring the other leg up, Step down and repeat 
-alternate starting foot each rep!

Dumbbell step ups

MODIFICATIONS: can do these with no weight! Or even just do leg lifts keeping your upper body on the ground if needed. 


FORM
- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Extend arms back behind head and lower legs towards ground (not allowing back to arch or shoulder blades to rest on ground!)

Repeat!

Med ball toe touch to extension

Superset

Complete 30 seconds of clean and presses right into 30 seconds of mountain climbers!

-use a medium weight (nothing toooo heavy because we are doing these for 30 whole seconds without resting!) 


Form:
1. Think about elbows leading the bar up towards your chin 
2.then quickly flipping your wrists so that your palms are now facing forward and the bar is at your chest
3. Press up into a shoulder press overhead from here
4. Reverse the movement with control to go back to the start and repeat

Barbell Clean & Press

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

Cross body mountain climbers

Superset 2

6 minutes total.
Every 30 seconds I want you to sprint as fast as you can (safely of course)  then pop your feet to the side of the treadmill and catch your breath for 30 seconds. Then repeat! 

6 sprints total!

Treadmill sprints

W2/D1 WEEK 2 DAY 1: HIIT 😅

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

Jamie

Emily Williams

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

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

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

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

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

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! 😅🤩

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!! 🤩

W2/D1 WEEK 2 DAY 1: HIIT 😅

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