Name: Playbook - KICK IT With Kay - W4/D1 MONDAY HIIT
Uploaded: 2024-01-01T12:36:37.358Z
Duration: 60 min
Description: W4/D1 MONDAY HIIT

Kayla

Brittney

Emma Mathews

Alex

You know the drill. 

You’re familiar with a lot of these movements by now but you’ll keep seeing them because they’re EFFECTIVE!

Challenge yourself by going heavier or adding fee more reps than the past weeks.

Add 5 lbs to your dumbells each set!! 

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down

Dumbbell thruster 2

Complete 8 burpee broad jumps onto 15 weight jump squats into 8 more burpee broad jumps. 

Then rest. Repeat..

- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee*

*modifications: no jump or weight just squat! Or can use barbell or dumbbells as weights if you don’t have sandbag. 

- Push your hips as you come down
- Reach parallel and explode up

Sandbag Jump squats

Jumping bean superset

Complete 30 seconds plank jacks, 30 seconds over the shoulder ball toss, and 20 total alternating bench step ups

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

-using 25-35 lb med ball, squat down keeping chest up as much as possible 
-push through your heels/ keep tummy tight to hoist the mall over one of your shoulders 
-quickly go grab it and repeat throwing it over the opposite shoulder 

**DONT LEG BACK ARCH HERE! Shouldn’t feel this in your lower back at all

Over the shoulder Med ball toss

-barbell on your shoulders, chest lifted and shoulders back
MODIFICATION: no weight or dbs at your sides 
-Place foot up onto the box and push through your heel to stand up
Bring the other leg up to barely tap then 
Step down and repeat 
-alternate lets each rep

Barbell step ups

Superset 2

Drag the sandbag as fast as possible for 10 alternating reps then immediately reverse it to pull it back to start

-get in a bear crawl position with knees slightly bent and tummy tight 
-crawl forward and drag the sandbag with you! Alternating arms

Sandbag bear crawls

-get in bear crawl position 
-crawl backwards and pull the sand bag back using arm and back alternating arms each rep

Sandbag drags

Sandbag superset of death 😈

Push the sled down the turf, do 15 Kb swings, then immediately push sled back to start. (Like a sandwich!)

Rest then repeat twice more

- Stand behind the sled and grab the poles with a low 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

MODIFICATION: do this on the treadmill without turning belt on. Just push with your feet as fast as possible for 30 seconds

Low grip Sled push

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Sled & kettlebell finale

W4/D1 MONDAY 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

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

Jenna

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!

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

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!! 🤩

W4/D1 MONDAY HIIT

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