Name: Playbook - KICK IT With Kay - W3/D2 PUSH DAY :)
Uploaded: 2024-01-01T12:36:37.274Z
Duration: 45 min
Description: W3/D2 PUSH DAY :)

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

Jamie

Jenna

My arms my fall off… but it’s all good! Such a good workout!!

Monica

I died… and then I died again 😅👏🏼👏🏼

Kelli Johnson

Emma Mathews

Chest shoulders and a bit of arms! Great upper body burn

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Machine flat chest press

- Keep a slight bend at the elbow
-chest on pad and Booty slightly back on seat 
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raise

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press

*increase weight 5 lbs ish each set. As weight increases reps may naturally decrease that’s okay. Just stay between 10-15 rep range 

LAST SET IS A DROPSET! Go heavy as possible for as many reps as possible then drop 10 lbs or so and finish the reps until you get to 30.

- 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 shoulder press onto 15 upright rows! 

Rest then repeat entire circuit

*pick a weight where the last two reps are difficult but not impossible to complete 

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
-elbows slightly forward (should see them in your peripheral) 
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Superset

ONE FRONT RAISE& ONE LATERAL RAISE =1 REP. 10 reps per set.


- Hold the dumbbells to your sides with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to a little under shoulder height 
- Lower the dumbbells with control
-then bring dumbells straight up in front of you to complete a front raise and lower with control

Dumbbell front/lateral raise combo

Complete 12 skull crushers right into 12 barbell bicep curls

*pick medium weight here! Enough to be challenging but not too heavy where your form is sloppy or you feel your shoulders hurting 

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Barbell bench skull crushers

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Arms superset

W3/D2 PUSH DAY :)

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

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

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🔥

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

Whooped my tail in the best way 😮‍💨💪🏼

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

Whitney Yeauger

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!

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

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!! 🤩

W3/D2 PUSH DAY :)

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