Name: Playbook - KICK IT With Kay - W5/D1 HIGH INTENSITY INTERVAL TRAINING
Uploaded: 2024-01-01T12:36:37.473Z
Duration: 60 min
Description: W5/D1 HIGH INTENSITY INTERVAL TRAINING

Emma Mathews

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

Brittney

HIIT days are always the worst in the best ways!! Great workout 💪🏼

Whitney Yeauger

Hight intensity today! Hitting a lil bit of everything with a mix of cardio, endurance, and strength work. Lets go!

Stair master

Complete 30 seconds of each exercise back to back. Rest 30 seconds then repeat entire circuit

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

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

Cross body mountain climbers

- 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 repeat

Burpee

Circuit 1

*15 reps each arm per set (go medium heavy here!)


- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand

Dumbbell single arm clean and press

Complete 12 alternating reverse lunges into 20 slow controlled sumo squats

- Start with a wide stance and your toes pointed out 
- Hold the heavy kettlebell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up
DONT LOCK OUT THE KNEES!

Kb goblet sumo squat

Modification: no plate or can use two dumbells 

-start with feet hip width apart then  complete a reverse lunge by stepping back with your right leg.

-as you step the foot back press out a medium heavy plate in front of you and SLOWLY lower it down as you step your foot back to start.

-repeat on other foot and alternate each rep

Reverse lunge with plate press

Superset

Complete 30 seconds of jump rope into 10 push ups!

- Jump rope with the rope passing under your feet once each jump going as fast as possible to do as many reps in 30 sec

Jump rope

*TRY TO DO THEM ALL ON YOUR TOES🥵 don’t cheat yourself!


- 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

Wide push-ups

Superset 2

Complete 15 of each exercise. Rest 30 sec & and repeat!

-lean back slightly use hands for support LIGHTLY but keep the work in your core
-slight bend in knees is ok

Pike crunch

For modification can do these on the ground.

-barely use your fingertips just for balance.
-use your lower abs to tuck your knees in towards your chest and extend

Bench Tuck crunch

Curl pelvis towards your spine and raise plate towards those toes! 

Slight bend in the knees is ok!

Plate toe reach

Core burnout 🔥

W5/D1 HIGH INTENSITY INTERVAL TRAINING

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

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!

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

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!! 🤩

W5/D1 HIGH INTENSITY INTERVAL TRAINING

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