Name: Playbook - KICK IT With Kay - W4/D2 PUSH DAY!
Uploaded: 2024-01-01T12:36:37.420Z
Duration: 60 min
Description: W4/D2 PUSH DAY!

Monica

holy those prison push-ups were killer !!

rylie grace

Whew!! My arms are exhausted! I love it 🥰

Emma Mathews

The prisin push ups were no joke! Def gaining muscle but gonna feel this tomorrow 😬

Whitney Yeauger

Perky Boobies, toned shoulders & chiseled triceps!

Complete 15 lateral raises into 10 push-ups!


Rest then repeat

I want you to go a little heavier than you normally would here. For instance if 10 lbs feel comfy go up 5 lbs and use 15 lbs! 

- Keep a slight bend at the elbow
- Raise your arms until you feel tension on the shoulders (doesn’t have to be all the way up! Do NOT go passed shoulder height) 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up


*TRY TO DO AS MANY AS YOU CAN ON YOUR TOES! If needed can go to your knees but make that a last resort

Wide push-ups

Superset 1

Complete 10-12 incline chest press into 15 chest flies

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

*THINK ABOUT SQUEEZING YOUR BOOBIES TOGETHER AT THE TOP! 

*add weight each set! 5-10 lbs

Plate loaded machine incline chest press

20-40lbs on the machine depending on level! Should be able to keep the work in your chest if you feel pain in your shoulder go lighter 


- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

Chest superset

*ADD 5-10 lbs each set if you can! Reps will naturally decrease that’s ok

**LAST SET: go back to original weight for a burnout 

*GET A SPOT IF YOU NEED ONE LIKE ME! Safety first :)


- 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 15 rear delt face pulls into 12 front raises

- Pull the cable towards your face with elbows flared outward
-should feel this in the tiny “dimple” muscle on back of your shoulders!

Face pulls

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

*pick challenging weight here it’s okay if you can’t bring it all the way to shoulder height

Plate front raise

Rear Delt/front raise superset

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

*decrease the assisted weight each time!! Really challenge yourself see if you can do bodyweight only

Assisted dip machine

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Start with bringing hands up over your head once and then go down into once push-up.

Then immediately bring your hands overhead twice and then do two push-ups.

Repeat for 3,4,5…. Until you get to 10 full reps!

Prison push up

W4/D2 PUSH DAY!

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

Jamie

Emily Williams

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

Jenna

Whooped my tail in the best way 😮‍💨💪🏼

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

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! 😅🤩

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 !🥵

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

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

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/D2 PUSH DAY!

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