Name: Playbook - KICK IT With Kay - W3/D1 FULL BODY! High intensity.
Uploaded: 2024-01-01T12:36:37.039Z
Duration: 62 min
Description: W3/D1 FULL BODY! High intensity.

Whoowee feeling it after this one 😮‍💨

Emma Mathews

This is NOT easy! Do what you can and make modifications where needed!

Level 8 ish for 10 min! Not trying to fatigue here just getting your blood pumping and getting your mind right before starting! Think about what you want out of this workout 💪🏼

Stair master warm up

Complete 15 dumbbell thrusters into 30 seconds of mountain climbers! 

Rest then repeat

- 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

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
-go for speed here while keeping everything tight! As many reps as possible

Cross body mountain climbers

Superset 1

Complete 15 box jumps right into 20 total bag drags (alternating arms each rep)

- 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
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Army crawl and pull the sandbag forward as far as possible! 

If no sandbag use heavy DB or kettlebell 

8 alternating reps total

Sandbag drags

Superset 2

Complete 15 burpees, 12 push-ups, and 15 ball slams all back to back. 

Rest then repeat entire circuit twice more

- 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

- From a high plank position or on your knees like me put hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Circuit 3

Complete 15 weighted squat jumps into a heavy sled push down the turf and back! Rest then repeat

Use a sandbag on shoulders (for modification use body weight, barbell, or dumbbells)

Sandbag jump squats

*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! 

⭐️IF NO SLED AVAILABLE: 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

Final superset

W3/D1 FULL BODY! High intensity.

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

Emily Williams

Kelli

Nicole

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

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

Anastasia

W2/D1 HIIT 😅

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 💪🏿👏🏿

W3/D1 FULL BODY! High intensity.

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